Best Resistance Band Lat Exercises For Wider Back

In a home workout series of resistance band workouts, I’ll share the best lat exercises in this article that you can do with and without an anchor. These exercises will strengthen your latissimus dorsi and help you build a muscular back at home. Whether you’re a beginner or experienced, you can incorporate these workouts into your routine to build a better body.

Can you work lats with resistance bands?

Yes, you can train your lats effectively with resistance bands. Bands are super helpful equipment that allows you to do myriad workouts at home in a tiny space.

They provide a full range of motion and help you target the muscles more effectively.

Moreover, band exercises are as efficient as conventional strength training for building muscular strength.1 Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus traditional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116

Related: Do Resistance Bands Build Muscle?

Okay! So let’s discover how many lat exercises you can do with a resistance band with and without an anchor.

Resistance Band Exercises for Lats without anchor

No anchor, no problem, you can still do various lats exercises with a resistance band only – for example, bent-over row, seated row, deadlift, and superman pull.

These exercises will target your lats and help you build stronger back at home.

Let’s see how to perform lats workouts with step-by-step instructions, images, and videos.

1. Resistance Band Bent-over Row

The bent-over rowing is one of the best workouts you can do for your lats with a resistance band at home with no anchor. It works on your lats and strengthens back muscles.

Resistance Band Lat Exercises
Bent-over row with band

How to do it:

  1. Stand upright with your feet shoulder-width apart.
  2. Place the band under your feet and grab the other end with your hands.
  3. Bend your torso forward until your chest is parallel to the floor.
  4. Brace your core, maintain a neutral spine position, and pull the band toward your chest until you feel the contraction in your lats.
  5. Squeezing your back muscles, hold in that position for a couple of seconds, and then return to the start. Aim for two to three sets of ten to 15 reps.

2. Resistance Band One-arm Row

It is a unilateral lats workout that allows you to focus on your one lat at a time. If one lat is stronger than another, you can do one arm to balance your strength.

  1. Stand in the staggered stance, place the one end of the band under your left foot and grab the other end with your right hand.
  2. Slightly lean your torso forward, maintain a straight back and pull the band against the floor as high as possible.
  3. Hold there for a moment, and return to the start.
  4. Do the equal number of sets and reps on both sides.

3. Seated Rowing with band

resistance band lat workout
banded seated rowing
  1. Sit on the floor with your legs are straight in front of you and feet facing forward.
  2. Place the band around your feet and hold the other end firmly with your hands.
  3. Keep your abdominal muscles tight and back straight, and pull the band toward your lower chest as close as possible so that your back muscles engage fully.
  4. Hold for a moment, and then return your arms to the start.
  5. Shoot for two to three sets of ten to 15 reps.

4. Resistance Band Deadlift

  1. Stand upright with your feet hip to shoulder-width apart.
  2. Place the band under your feet and grab the other end firmly with your hands.
  3. Push your hips back, slightly bend your knees and lean forward.
  4. Keep your core tight and back straight, and pull the band engaging your lats as you stand back to the standing position until your hips are fully extended and your torso slightly lean backward.
  5. Squeezing your lat muscles, hold in that position for five seconds, lower the band, and repeat.
  6. Aim for three to four sets of five to six reps each.
  7. Keep your arms straight throughout the movement.

5. Superman Pulldown with Band

  1. Lie on the floor on your stomach (prone) with your arms are straight in front of you.
  2. Grab the mini band and slightly pull it apart.
  3. Lift your arms and legs slightly off the floor.
  4. Pull the band toward your chest as close as possible so that you feel the contraction in your lats.
  5. Squeezing your lats, hold them there for a couple of seconds, and then return to the start.
  6. Aim for two to three sets of ten to 15 reps.

Resistance Band Lat Workouts with Anchor

If you have an attachment and the handles along with a resistance band, you can do more workouts for your lats, such as lat pulldown and superman pulldown. And pulldowns are more beneficial than rowing for developing bigger and sturdy lats and back.

So, try to get the anchor and incorporate the below resistance band exercises into your workout regime if you want to build your lat at home.

  • Wide Grip Lat Pulldown
  • Narrow Grip Lat Pulldown
  • Standing Lat Pulldown
  • Banded Lying Superman Pull

1. Banded Lat Pulldown (Wide Grip)

  1. Anchor the resistance band to a higher object, like your door.
  2. Grab the band firmly with your hands slightly wider than shoulder-width apart.
  3. Sit on your knees on the floor with your back straight.
  4. Pull the band toward your chest as down as possible.
  5. Squeezing your lats, pause there for a couple of seconds, and extend your arms to the start.
  6. Shoot for three to four sets of ten to 15 reps.

2. Resistance Band Narrow Grip Lat Pulldown

  1. Attach the band to the door, grab it firmly with a neutral grip (slightly shorter than shoulder-width) and sit on your knees on the floor with your back straight.
  2. Pull the band down as close to your chest as possible so that your lats can engage fully.
  3. Squeezing your lats, hold for a moment, and extend your arms back.
  4. Aim for three to four sets of ten to 15 reps.

3. Standing Lat Pulldown with Resistance band

  1. Achor the band to a higher object, grab it with an overhand grip with your hands shoulder-width apart.
  2. Slightly move behind and stand straight in the normal stance.
  3. Somewhat lean forward and maintain a flat back. And make sure your arms are straight in front of your head. That’s the starting position
  4. Pull the band from up to down to your stomach until you feel the work in your latissimus dorsi.
  5. Pause for a two to three seconds at the bottom of the pull, and then return your arms to the start.
  6. Do as many sets and reps as suggested.

4. Banded Lying Superman Pull

  1. Attach the band to the door and lie prone on the floor in front of it.
  2. Extend your arms and hold them firmly.
  3. Lift your arms and legs slightly off the floor.
  4. Pull the band toward your chest until you feel the complete contraction in your lats.
  5. Squeezing your lats, hold them there for a couple of seconds, and then extend your arms.
  6. Shoot for two to three sets of ten to 15 reps.

What types of Resistance Bands should you use?

Resistance bands have various types, such as compact, mini loop, tube resistance, and pull-up bands. Moreover, bands also come with different tension levels, from 15 lbs to 150 lbs. So depending on your fitness level, you should pick the one that suits you the most.

And for the resistance band lat exercises, you can buy compact and mini loop bands.


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References