7 Reasons To Incorporate Resistance Band Exercises Into Your Back and Shoulder Routine

If you’re looking to build muscle, burn fat, and improve your mobility all in one go, resistance band exercises for the back and shoulders are an excellent choice! 

Using resistance bands has many benefits, including being able to do them just about anywhere, using little to no equipment at all, and the low-risk factor that they offer.

Here are seven reasons why you should add resistance band exercises into your back and shoulder routine!

Can I Exercise Shoulder And Back Together?

resistance band exercises for back and shoulders - man-with-resistance-band-doing-seated-face-pull

Training muscle groups together is a better idea than just one muscle group per workout.

If you have been following the advice of splitting up your workouts, you need to rethink that strategy. 

Training your muscles together will help them function more efficiently, so they will become stronger and work better together.

Plus, there is less chance of injury since you are working out all the parts of a particular muscle group at once instead of focusing on just one part. 

It is not a good idea just to work one muscle group per workout because you need the opposing muscles for balance.

For example, if you work out the shoulders but not the back, then your posture will be affected in a negative way because your chest will round forward. 

Training these muscle groups together is a better idea than just one muscle group per workout.

It is also a better use of time and better for muscle growth in general. 

When you train one muscle group a day, you will only have time to train that muscle once a week.

It’s been proven time and time again that for optimum muscle growth you need to train your muscles twice a week.

By pairing them up you will fit a workout on each muscle group twice per week.

Can You Build Your Back With Resistance Bands?

resistance band exercises for back and shoulders - man-with-resistance-band-doing-mower-row

You can absolutely build your back with resistance bands!

In fact, I would even argue that resistance bands are better for building your back than free weights because they force you to engage in all the right muscles. 

They do this by providing constant tension on your muscles so that they get the best workout possible.

You can use a variety of different exercises with resistance bands, which helps target different muscle groups as well. 

Related Post: Calisthenics Back Exercises

Are Resistance Bands Good For Shoulders?

resistance band exercises for back and shoulders - man-with-resistance-band-doing-lateral-raise

Resistance bands are an excellent way to target your shoulders.

The tension in the band can be adjusted, which means that even beginners can start out with a light resistance, then graduate to heavier weights as they become stronger. 

Furthermore, resistance bands often take up less space than other equipment in your home gym.

This is especially useful if you’re short on space or don’t want bulky items taking up valuable floor-space in your living room. 

Resistance bands are also good for stretching out tight muscles in the back – which helps alleviate back pain and release tension.

If you’re looking for a way to work on your back during a workout but don’t have much time, using resistance bands is an excellent alternative!

Related Post: 16 Calisthenics Shoulder Exercises For Strength, Size, And A Wider Back!

Do Resistance Bands Build Muscle?

The short answer is yes! Resistance bands do build muscle.

When you work out with resistance bands, the tension placed on your muscles causes them to contract. 

Each contraction makes your muscle work harder in order to push back against the tension (resistance).

This increased effort causes more muscle fibers to activate, which leads to more growth. 

The more growth, the stronger your muscles become.

In a way, it’s like when someone builds muscle by weightlifting.

The person places weight onto a barbell that’s not too heavy for them to lift. 

They lift it up again and again until they reach their limit of how many times they can perform the movement without losing form or momentum.

Over time, their body will adapt and their strength will increase – making it easier for them to perform that exercise again at a higher weight limit.

Check out my FREE Ebook – Train Wherever The F*ck You Want.

See for yourself just how easy it is to start training with resistance bands.

I’ve even included a sample training week to get you started!

Related Post: How To Get Ripped At Home Without Equipment

What Are The Disadvantages Of Resistance Bands?

The only real disadvantage with resistance bands is that they can’t replicate free weights exactly.

With dumbells at the gym you can make small jumps of only a few pounds. 

And you can get super heavy with free weights as well.

While bands can still go really they do it in bigger jumps.

But if you are wanting to get away from the gym and have the freedom of training when and where you want then resistance bands are the way to go. 

And this disadvantage is really not to hard to workout around with these 2 tricks.

  1. Add More Bands

You can use more than one band at one if you want to make it more difficult.

  1. Slow Down The Movement

And you can slow down the movement and spend even more time under tension, resulting in a greater workout.

Related Post: Resistance Band Workout Routine

7 Reasons To Train With Resistance Bands

1. You Can Use Resistance Bands Anywhere

You can use resistance bands anywhere, anytime, which is a huge plus.

You don’t need any equipment so you can get a workout in at the office or on vacation. 

Resistance bands are also great for travel because they take up virtually no space.

Plus, if you’re not sure how to do an exercise with them, check out this video I posted on youtube putting you through a simple 10-minute workout.

2. They’re Cheap

Resistance bands are relatively cheap compared to some other equipment, like weight machines.

They’re also easy to find at most stores, which is great for people who are just getting into exercising or for travelers. 

For as little as $49.99 you can pick up a pack of 6 different size bands and replace the gym for good.

Click this link and get yours now!

3. No Special Equipment Is Required

No special equipment is required for most resistance band exercises.

All you need are a few good bands and the determination to get in shape!

In fact, you can get away without any other equipment at all. 

But if you want to get the most out of bands you can tie them to a post so you can replicate rowing exercises.

Or you can add in a basic bar. But at the end of the day just the bands are fine on their own.

4. They Can Help You Build Up Your Back

Resistance bands are a great way to help you build up your back, as well as your shoulders.

However, they’re also a great way to help maintain strong muscles in the back of your neck or the rotator cuff muscles in your shoulder. 

As an added bonus, these exercises are often easier on joints that might be irritated by heavy weights lifting.

Here’s how you can use resistance bands for the different parts of your body.

5. They Can Also Strengthen Your Shoulders

Resistance bands are also great for your shoulders.

The resistance of the band forces you to use more stabilizing muscles, so there’s more work going on in your shoulder than just a typical back exercise. 

Plus, they’re inexpensive, light-weight, portable, and great for travel.

Now that we’ve covered all the different reasons why they’re great for back exercises, let’s talk about why they’re good for shoulders too!

6. They Are Adjustable – So They Grow With You

Resistance bands are adjustable and grow with you as your strength increases.

If one band becomes too easy, then use a stronger one.

The stronger the band, the more it challenges the muscles in the back. 

The point is to not overdo it or risk injury by using a resistance that’s too high for your current ability level.

7. Learn How To Use Them Properly And You’ll Feel The Burn!

Resistance bands are a great way to add variety to your workout routine.

They can be used for back exercises, shoulder exercises, core work, stretching routines, or even full-body workouts. 

You can also use them at home without the need for any extra equipment.

But if you want to learn how to use them properly make sure you subscribe to my youtube channel where I upload new videos with bands all the time!


If you’re looking for a way to get stronger without having to use heavy weights, then resistance bands are an excellent option.

For one thing, they allow for more freedom of movement than other forms of weight training. 

This can make the workouts more enjoyable and less intimidating because you’re not confined by a machine or by the shape of free weights. 

Secondly, resistance bands can increase your range of motion which is important if you have any restrictions in your joints or if you want to avoid getting injured when exercising. 

Thirdly, they are versatile which means that you can work on different parts of your body at the same time.

For example, combining a chest exercise with an arm exercise will provide balance as well as build both muscle groups at once.

If you’re not sure exactly where you are at right now with diet and exercise book a FREE evaluation with me.

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