What a fun workout! 20 Minute Back Workout with Resistance Bands is back strengthening workout from BullyJuice that is perfect for travel. This workout uses a large resistance loop. You will need your heaviest loop for most of the exercises. I did swap out to my medium loop for 3 of the exercises (#15, 17 & 23 below) but for everything else I used my strongest loop. I do think in the future I will extend my intervals to 40 or 45 seconds to get a bit more back work. I really enjoyed this workout. I am new to BullyJuice’s workouts but I love his enthusiasm!

Most of the exercises are done for 30 seconds and for most of them you get a 30 second recovery afterwards, but some you don’t. All of it is detailed in the breakdown below. There is a timer in the upper left hand corner of the screen counting down your total workout time. When there is 4 seconds left of an exercise (or recovery) BullyJuice demonstrates the next exercise in a little video in the upper right hand corner of the screen. In fact, that would be my only criticism about this workout. I would like a longer preview. Not so much to help me get into position because if you are following BullyJuice, just start getting into position as he does, but to help me determine whether I needed my heavy or medium band. The 3 times I needed a lighter resistance loop, I was scrambling to swap my loop out. But to make up for it I continued working into the recovery.

20 Minute Back Workout with Resistance Bands is 20:25 minutes; no warm up or stretch. Equipment: at least one large resistance loop.

  1. Single arm bent over row (loop the band around both feet, stand with legs in a wide split stance, hold both sides of the band together in one hand, hinge forward and row)
  2. Swap hands and repeat #1 on other side of body
  3. 30 second rest
  4. Back fly (hold band together, one end in each hand, raise band to shoulder level, open arms wide to side, bring shoulder blades together then release tension bringing band back in front of you)
  5. 30 second rest
  6. Sumo deadlift (loop band around both feet, hold both sides of band together in both hands, squat then straighten legs and lift torso, rowing arms/band up when you straighten)
  7. 30 second rest
  8. Good mornings (loop band around both feet and around neck, clasp band together in front of you, hinge forward deadlift style and stand up–gripping the band in your hands releases some of the pull on your neck)
  9. 30 second rest
  10. Upright rows (loop band around feet and stand with legs wide, hold top of band in both hands, pull band up to chin level and lower)
  11. 30 second rest
  12. Bent over rows (loop band around both feet, hold both sides of band together in both hands, hinge forward keeping legs straight, row band up, pulling elbows behind you)
  13. Row hold (same position as #12 but hold isometrically at top of row)
  14. 30 second rest
  15. Alt rear delt pull for 60 seconds (stand with legs wide and band looped around feet, hold top of band in one hand, pull band upward and to side past shoulder, when you lower, pass band to other hand and repeat on other arm)
  16. 30 second rest
  17. 2 way delt pull (stand with legs wide and band looped around feet, hold top of band in both hands, hinge forward slightly, pull band up and at top push band out in front of you)
  18. 30 second rest
  19. Low rows (sit on the ground with band wrapped around feet, hold ends of band in each hand like a handle, do back rows, pulling elbows behind you)
  20. 30 second rest
  21. Repeat #19
  22. 30 second rest
  23. Back pulls (sit on ground, band is open and looped around feet, legs are straight and open, hold top of band in both hands, keeping arms straight and wide, pull band up overhead then lower)
  24. 30 second rest
  25. Repeat #1 & 2
  26. 30 second rest
  27. Back fly hold (same as #4, except hold arms open isometrically entire interval)
  28. 30 second rest
  29. Sumo stiff leg deadlift (stand with legs wide and straight, band is looped around both feet, top of band is looped over back of head, hinge forward then straighten)
  30. 30 second rest
  31. Single arm low row (sit on ground with legs extended straight in front of you, loop band around one foot and hold other end of band in one hand handle-style, row band back, pulling elbow behind you)
  32. Repeat #31 on other arm
  33. Repeat #19
  34. 30 second rest
  35. Low row close (same as #19 but both hands hold band together)
  36. 30 second rest
  37. Single arm row (stand with band looped around one foot, hold band together in same side hand (choke up for more resistance), do single arm rows)
  38. Repeat #37 on other arm

For more info on BullyJuice workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.



  1. This was so different and such a great back workout. Thank you so much for sharing! I rely on your blog posts so much- I can’t thank you enough for all your hard work putting them together and getting it out there for us! You are most appreciated!

    Liked by 1 person

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