3-D Back Training

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3-D Back Training

What is 3-D Back Training?

3-D Back Training is the most effective way to carve out a well developed mid back

The back is made of several muscles that have fibers traveling in multiple directions. That means you have to train with multiple exercises using multiple angles and obviously multiple levels of resistance to get optimal back building results. 

I refer to this as 3-D Back Training. It is super easy to do using RBT due to its versatility and non-gravity dependent nature.

With RBT you will be able to train with both vertical force vectors, which is what free weights can do, as well as using horizontal vectors which can only be done with bands. Together this will allow you to train in all 3 planes of motion. This is where the concept of 3-D Back Training originated from.

Sagittal Plane Back Training

To effectively train the back in the sagittal plane it will require changing up the height of the band attachment point. By doing this it will allow you to attack all levels of the mid back in the sagittal plane.

Rotational Plane Back Training

Bringing in rotation is going to be accomplished using single arm pulling movements. By performing single arm movements it frees up the hips and thoracic spine to rotate easily while not forcing the low back to create the rotation. 

Seat Row - 3-D Back Training

I also highly recommend doing most of your single arm pulling while standing to not expose your low back to excessive rotational forces. There are several ways using both attached and single band attachment free setups that allow you to train unilaterally.

Frontal Plane Back Training

Training the back in the frontal plane is probably the most challenging. But again, with RBT it is very easily achieved. Here are my top 3 frontal plane 3-D Back Training exercises.

Frontal Plane Back Exercises

Face Pulls - 3-D Back Training

Watch Complete Back Attack Video

Best 3-D Back Training Package

Advanced Total Fitness Package

Advanced Total Fitness Package - 3-D Back Training

All the resistance and accessories you need to build a 3-D Back!!!!


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

7 Responses to "3-D Back Training"
  1. Brant Baylock says:

    Excellent content!! Can’t wait to implement this in my training. Thanks Dave and keep creating.

  2. Andy Prado says:

    Hi Dave, I really enjoy your workout routines but I guess because theres so many I don’t know which ones I should do. The latest one I saw was the back attack and it looked great accept again If I did so many different exercises that you suggest I would never have a regular routine and certain muscles would only be worked here and there. Do you have a everyday routine for all parts of the body that would be good to do daily or is it better to do arms on Monday, legs on tues, stomach on Wed, back on Thursday and chest on Friday. I’m looking to lose weight and gain muscle in the process and hopefully keep my exercise routine to about 30-40 minutes. I have bands and kind of made my own gym and used to do the M-W-F upper body and T-T-S lower body and trunk kinda like when I lifted weights years ago. Do you offer a all around workout that covers the whole body or is it again better to space the exercise between days? I realize the change up is good but I’m kinda of a routine kind of guy when it comes to working out maybe thats wrong, don’t know, looking to get back into resistance training which I’ve been doing for about 3 weeks now. Look for your guidance. Thanks and have a great day

  3. Ella says:

    Hi, beautiful I really love your 3D back RBT, awesome. Thank you.

  4. Ellis F Gordon says:

    Hi Dave,
    I own your pairs of yellow, red, black , violet and blue bands, band utility straps which is used for the high anchor from a power rack. I also have paired anchors (climbing webbing with large carabiners for chest level and mid tibia anchor heights. It is a very deluxe setup, but the room is smaller so a lot of your movements using the short bands won’t work. The two problem areas that I have are anterior shoulder discomfort (minimal but still there and some right SI Joint/Pelvic Crest discomfort (minor at this point and caused by a fall onto my rib cage a few months ago. Everything seems to be healing up well but I still exacerbate the shoulder discomfort when doing pushing exercises. I have a full gym with a power rack, full set of dumbbells from 15 to 75 lbs in 5 lb increments (Ironmaster), Tacfit Clubbells, Strongergrip Sledgehammers and Maces, and finally Ironmind Grippers (CoC and Zenith). This is a lot of equipment to divide my time between but it is my hobby so collect it.
    I have watched “many” of your videos, but would like to narrow my focus the the most essential exercises, including the ones that would rehab the shoulder and low back (deadlifts help to strengthen).

    What is your single best video for giving many a good selection of exercise movement that allow training of the main muscle groups without going into too many tangents (literally not enough time with all the above equipment). Also note that the Yellow Pair of bands are the lightest that I own so I am not sure whether your Orange Bands would be useful. I am familiar with Jeff Cavalier (PT) and shoulder stabilization and scapular movement, and also Crossover Symmetry exercises for Shoulder Rebab, but would like your recommendation of the video that may be of best use (focused on the core movements for each area). I am a Chiropractor, but your input would be very useful as the anterior shoulder discomfort is something I have never been able to full resolve.
    Sorry for the long message but I figure it will give you plenty of information to make the best recommendation. As a final footnote, I am 148 lbs, 5’10, and a vegetarian.
    Best Wishes,

  5. Dave Schmitz says:


    Thank you for the response.

    Best exercises for shoulder which could be do to posterior shoulder tightness hence why pushing is painful. The humeral head is gliding forward into the AC joint
    1. All rowing variations
    2. Band pull a parts
    3. Isometric pillars
    4. Distraction stretching with emphasis on posterior shoulder

    Best program
    28 Day Muscle Maximizer = https://resistancebandtraining.com/product-category/training-resources/28-day-programs/

    Let me know if this helps.


  6. Jake says:

    Hey Dave,
    Thanks for the great videos! I’ve been doing a lot of band pull-aparts and rowing with the bands already, but this really opened my eyes to a lot of single arm rowing options that I have been overlooking. I will definitely be making these a staple in my back exercise toolbox!! 💪

  7. RBT-Site-Admin says:

    Yes we have lots of programs outlined like that. You can buy one at a time but you could also join The Band Gym and access all of them. https://resistancebandtraining.com/product-category/workouts/

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