Lat pulls not only work the lower back, but they also work muscles in the upper back, shoulders, arms and chest. To do a lat pull, sit on the floor with your back straight and your legs extended. Loop the band around the bottoms of your feet and hold either end of the resistance band in your hand so your torso is leaning forward a little less than 45 degrees. Your arms should be extended forward. Bring the resistance bands back toward your body until your upper arms are tight against your torso. Your torso should move back to form a 90-degree angle from the floor. Do 10 to 20 of these at a time, in three sets, always going slowly to get the maximum impact of the resistance.
Stiff Arm Pull Downs
To do a stiff arm pull down, you'll want to be in a standing position with the resistance band looped around something above your head such as a door frame or an upstairs banister. Keep your arms and back straight and your stomach muscles tight. Hold the ends of the resistance band in either hand. Slowly pull the band down toward your waist, and then bring it back up. Do three sets of 10 to 20 of these.
To do a press, lay on your back with the resistance band under the middle of your back. Allow the ends of the resistance band to come out either side of your body and grab hold with your hands. Your elbow should be bent so your forearms are perpendicular to your body. With the band in your clenched hands, push up until your arms are fully extended at a 90-degree angle from your body, and then bring them back to the starting position. This should be done slowly in three sets of 10 to 20 reps, depending on the stiffness of the resistance band you are using.