45 Minutes Advanced Back Workout with Resistance Bands
A 45 minutes muscle building workout targeting your back using resistance bands equipment. 3 exercises, 11 total sets, designed for advanced lifters.
45 Minutes
Duration
11
Total Sets
8-12 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold the band at shoulder height with arms straight and palms facing down.
- Pull the band apart by squeezing your shoulder blades together, not by bending your elbows.
- Pause for a one-count when the band touches your chest.
Sit on the floor with legs extended and loop the band around both feet at the arches.
Form cues
- Sit on the floor with legs extended and loop the band around both feet at the arches.
- Grab both ends of the band with a neutral grip, arms fully extended forward.
- Row the band to your lower ribs, driving your elbows straight back.
Finish strong — take the last set close to failure.
Form cues
- Anchor the band above head height — a pull-up bar or door anchor works well.
- Kneel or stand and grab each end of the band with arms fully extended overhead.
- Pull your elbows down and slightly back, driving them toward your hip pockets.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.