A strong back helps you carry, lift and stand tall. This video shows the band used for rows and looped over a bar for pull-ups, with a look at the mesh bag that makes it easy to bring along.
What you'll see in this video
You'll see the band and pamphlet, single-arm and double-arm bent-over rows with feet on the band, how to loop it over a bar for pull-ups, and a close look at the grippy inside.
Exercises to try
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Single-Arm Row
- Stand on one end of the band with a staggered stance.
- Hinge forward and hold the band with one hand.
- Row your elbow back past your torso, keeping your hips square.
- Return slowly and switch sides.
Sets/reps: 3 sets of 10 per side. Benefit: Trains each side of the back on its own and challenges your core to resist twisting.
Band-Assisted Pull-Up
- Loop the band securely over a sturdy pull-up bar.
- Place one knee or foot into the bottom of the loop.
- Pull your chest toward the bar, leading with your elbows.
- Lower all the way down slowly before the next rep.
Sets/reps: 3 sets of 5-8. Benefit: Lets you practise the full pull-up pattern while the band takes some of your body weight.
Lat Pulldown
- Loop the band over a high, secure anchor such as a pull-up bar.
- Kneel or sit and grab the band with both hands overhead.
- Pull your elbows down toward your ribs.
- Let your arms rise slowly back up.
Sets/reps: 3 sets of 12. Benefit: Builds the lats and prepares you for unassisted pull-ups.
Who this helps
Travellers, beginners working toward a first pull-up, and anyone who wants a stronger upper back.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.