4 Upper Back Strengthening Exercises for Home Using Resistance Tubes

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.

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Comments

  1. Resistance training, I was on my neck and shoulders, then there are some options that can be effective as lower..Recently .. muscle pain and swelling, decreased relax, so … good health and fit for exercise. Training There are numerous health benefits. Exercise just 30 minutes to solve the problem ..