T Nation

Band Work

What are some good “at home” exercises I can do with bands (that won’t hinder gym progress)?

So far, I’ve been doing a lot of pull aparts, external rotations, good mornings, x band walks and tri press downs, but I have a feeling I’m only scratching the surface of what I could do.

I have a weak (and small) upper back, so the main goal is to improve that with some extra work. I can adjust my food intake accordingly for the activity.

Any suggestions? How much is too much?

I have a micro mini, a mini, and a monster mini band at the moment. Thanks in advance.

There is a band exercise index at elitefts. Think there are a few articles on this site too.


You can mimic most cable exercises with the bands. Bring them to the gym with you and do reverse band squats, bench, and deads or use them to add resistance to almost any free weight exercise.

For upper back stuff you could definitely do band face pulls, also leg curls, leg extensions, TKE’s, uprows, and external/internal rotation.