4 Upper Back Strengthening Exercises for Home Using Resistance Tubes

Author: Michelle Kenway Pelvic Floor Physiotherapist

Are you looking for home back strengthening exercises?

Perhaps you’d like simple back strengthening exercises for when you’re travelling?

This video shows you a quick home routine of 4 upper back strengthening exercises using resistance tubes or resistance bands.

These upper back strengthening exercises improve your posture, firm and tone your upper arms and back.

Suitability: General

Video duration: 5 mins 14 secs

Scroll down for exercise guidelines and tips for avoiding neck and shoulder injury with these back strengthening exercises

Benefits of Upper Back Strengthening Exercises

Back strengthening exercises have many potential benefits for women:

Strength and endurance for good upright posture for sitting and standing
Stronger back muscles for prolonged sitting e.g. computer work
Improved ability to counteract stooped forwards posture with osteoporosis
Improved ability to manage painful upper back, neck and shoulder conditions related to poor posture

Using resistance tubes or resistance bands is a great portable way of training your back muscles to work in the position you need them most i.e. when you’re upright!

Resistance Tube Exercises with Technique Tips

Setting Up Your Resistance Tube Exercises

Fix your resistance tube around a door handle (door closed) or to a secure point at approximately waist height
Move away from the door handle to create an appropriate amount of tension in the resistance tubes

Correct Posture

Stand tall and lengthen your spine
Raise your chest forwards
Relax your neck and upper shoulders
Soften your knees (reduces pressure on your lower back)

Resistance Tube Exercise 1: Low Row

Benefits of Low Row Exercises

Low Row exercise strengthens the middle back, back of arms, shoulders and wrists

Technique for Low Row Exercise

Stand facing the door handle
Move away from the door with both arms outstretched
Start out using light tension on the resistance tubes
Pull the handles of the resistance tubes back towards your abdomen
Keep your palms facing your trunk as you bend your elbows
Squeeze both shoulder blades together and raise your chest (sternum) forwards and slightly upwards as you pull the resistance tubes
Slowly release the tubes as you extend your arms in front of your body

Exercise Tips

Keep your neck and upper shoulders relaxed throughout this exercise
If you feel your neck muscles tensing use lighter resistance tubes
Grip on the resistance tubes gently

Resistance Tube Exercise 2: Rotator Cuff

Benefits of Rotator Cuff Exercises

Strengthens the back of shoulders, upper/middle back and wrists

Technique for Rotator Cuff Exercise

Stand facing the door handle
Move back away from the door with your bent elbows at right angles
Keep your palms facing inwards and your elbows against your waist
Start out using light tension on the resistance tubes
Move your forearms outwards as you increase resistance on the bands
Squeeze both shoulder blades together and raise your chest (sternum) forwards as you move your forearms outward
Slowly release the resistance and return your forearms to your starting position

Exercise Tips

Stay relaxed through your neck and shoulders as you move your forearms
If you are prone to shoulder problems use light resistance band, low repetitions to start with and stay within your pain free range of movement

Resistance Tube Exercise 3: Triceps Push Down

Benefits of Triceps Push Downs

Strengthens and tones the backs of upper arms, middle back and wrists.

Exercise Technique

Stand facing the door handle
Move back away from the door with both elbows bent at right angles
Keep your palms facing each other and your elbows fixed against your waist throughout
Start out using light tension on the resistance tubes
Keep your upper arms in contact with the sides of your trunk throughout
Extend your elbows and move your forearms down towards your thighs
Keep your palms facing inwards and your thumbs towards the ceiling
Raise your chest forwards and slightly upwards as you extend your forearms
Slowly release the resistance on the tubes as you return your forearms to starting position

Exercise Tips

Keep your trunk upright throughout this exercise
Keep your neck and upper shoulders relaxed
If you feel your neck muscles tensing use lighter resistance tubes
Extend your elbows within your comfortable range only

Resistance Tube Exercise 4: Combination Low Row and Triceps Pushdown

Strengthens the upper back, shoulders, backs of upper arms and wrists

Exercise Technique

Set up as described for Exercise 1
Perform the first part of the action outlined for Exercise 1 Low Row
Pull the resistance tubes back so your elbows are at right angles
Extend your forearms to move the tubes down towards your thighs as for Exercise 3
Bend your elbows back to right angles
Release the tension on the tubes by extending your elbows

Exercise Tips

Exercise 4 is a progression exercise from the previous back strengthening exercises. It’s important to attend to good posture and remaining relaxed through your neck and shoulders throughout this exercise.