Exercises of resistance band

Implementing resistance band exercises can add muscular strength and endurance to various muscle groups. They build your large muscle groups and are fantastic for smaller muscle groups, sometimes called stabilizer muscles. Resistance band workouts, unlike machine workouts, force your smaller muscle groups to contribute to your form, giving them, and your larger muscle groups, a fantastic workout.

This page contains resistance band exercises for:

Back
Biceps
Chest
Legs
Shoulders
Triceps

*If you experience any discomfort or pain, when performing any of these resistance band exercises, stop and talk with a doctor or healthcare provider.

Back Exercises

Lat Pull Downs

Wrap the center of the band around a stable object above your head and face the object.
Your feet can be in a variety of positions, such as one foot forward, together, or this can be done on your knees.
Your palms can also be in a variety of positions. For example, they can be facing outward, facing inward (each other), or facing you. Keep your back straight.
Slowly pull your elbows down squeezing the muscles in your back.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Lat Rows

Wrap the center of the band around a stable object about shoulder height and face the object.
Begin with your arms extended outward and your palms facing each other. Keep your back straight.
Pull your elbows back to your waist. Keep a tight squeeze with your back muscles.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Rear Deltoid Row

Wrap the center of the band around a stable object about shoulder height and face the object.
Begin with your arms extended outward and your palms facing down. Keep your back straight.
Pull your elbows back and keep them shoulder height, squeezing your back muscles.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Seated Row

Sit on the floor with your legs extended forward and your arms extended forward. Keep your back upright and straight.
Wrap the center of the band around a stable object (it can also be wrapped around the bottom of your feet) and face the object.
Pull your elbows back to your waist, squeezing your back muslces tight.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Low Back Extension

Stand on the center of the band with your feet together or slightly apart.
To start, bend forward with your back straight and parallel to the ground. Grab the band either at the handles or lower for more tension.
Slowly extend your back upward until your body is in an upright position and then back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
*Note: This resistance band exercise works your lower back. Many people suffer low back pain and if you are one of them proceed with caution.

Bicep Exercises

Bicep Curl

Stand on the center of the band. Keep your feet shoulder width apart (the farther apart your feet the more resistance).
Place your arms at your sides with your palms facing forward and grab the handles.
Slowly pull your hands toward your shoulders keeping your upper arms stable and elbows pointed down thru the movement.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Outer Bicep Curl

Stand on the center of the band. Keep your feet shoulder width apart (the farther apart your feet the more resistance).
Place your arms at your side and rotate them so your palms are facing outward.
Slowly pull your hands toward your shoulders keeping your upper arms stable and elbows pointed down thru the movement.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2) sets.

Reverse Bicep Curl

Stand on the center of the band. Keep your feet shoulder width apart (the farther apart your feet the more resistance).
Place your arms at your sides with your palms facing backwards and grab the handles.
Slowly pull your hands up toward your shoulders, keeping your upper arms stable and elbows pointed down thru the movement. Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Chest Exercises

Chest Press

Wrap the center of the band around a stable object (pole, bed post) and face away from the object. The center of the band should be at shoulder level.
Grab both handles of the tube with your palms facing down. Keep the band on the inside of your arms.
Keep your feet flat on the floor shoulder width apart or slightly less than shoulder width apart.
Slowly press your arms forward with a tight squeeze in your chest.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Incline Chest Press

Wrap the center of the band around a stable object (pole, bedpost) in a position below your waist. Face away from the object.
Grab both handles of the band with your palms facing down. Keep the band on the inside of your arms.
Step forward with one foot and keep a bend in your knees.
Slowly press your arms forward and up (on an incline) at about a 45 degree angle with a tight squeeze in your chest.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Decline Chest Press

Wrap the center of the band around a stable object (pole, bedpost) in a position above your shoulders. Face away from the object.
Grab both handles of the band with your palms facing down. Keep the band on the inside of your arms.
Step forward with one foot and keep a bend in your knees.
Press your arms forward and down (on a decline) with a tight squeeze in your chest.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Chest Fly

Wrap the center of the band around a stable object. Face away from the object. The center should be at shoulder level.
Grab both handles of the band with your palms facing each other (perpendicular to the floor).
Keep your arms open with a bend in your elbow. Your arms should be slightly lower than shoulder height.
Bring your arms and palms toward each other like your hugging a barrel. Make sure you squeeze your chest as you do this.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Leg Exercises

Squats

Stand with your feet shoulder width apart.
Grab the handles of the band and raise your hands about shoulder height with your palms facing forward and elbows pointed to the ground to create tension.
*If your band is shorter, grab the handles and place your hands at your side to create tension.
Slowly bend your knees and lower your body into a squat position, keeping your back straight.
Rise back up to starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Outer Thigh Stretch

Loop one handle around your right ankle and stand on the band with both feet together.
Hold the other handle in your left hand.
Slowly raise your right leg out to the side and make sure you keep your body stable.
Lower back down and repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Then alternate and do left leg.

Inner Thigh Stretch

Wrap center of the band around a stable object about knee high.
Loop both handles around your right ankle and stand on your left leg. Your right leg should be next to the object and off the ground so there is tension in the band.
Slowly pull your right leg in toward your left leg and then back out.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Then alternate and do left leg.

Calf Raises

With the balls of your feet, stand on the center of the band and feet slightly apart.
Standing upright, grab the handles of the band or lower to create tension.
Slowly raise your heels off the floor and then back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Shoulder Exercises

Military Press

Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you’ll experience).
Make sure your back is straight and you have a small bend in the knees.
Grab the handles of the band with your palms facing forward and start with your elbows at shoulder height or slightly lower.
Slowly extend your arms upward over your head so your upper arm is next to your ear and then back down. Always maintain at least a slight bend in your elbows.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Lateral Deltoid Raise

Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you’ll experience).
Grab the left handle of the band with your right hand and the right handle of the band with your left hand so the band crosses just above your feet. Keep your arms at your side and palms down.
Slowly raise your arms sideways and outward at shoulder height. There should be a slight bend in your knees and elbows.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Front Deltoid Raise

Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you’ll experience).
Grab the handles of the band with your hands in front of you and your palms facing your thighs.
Slowly raise your arms forward to shoulder height, keeping them straight.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Upright Row

Stand on the center of the band with your feet together or slightly apart (the farther apart they are the more resistance you’ll experience).
Grab the handles of the band with your hands in front of you and your palms facing your thighs and stand with a slight bend in your knees.
Slowly raise your elbows to shoulder height, keeping your hands infront of you and your palms facing your body.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Shoulder Shrugs

Stand on the center of the band with your feet together or apart (the farther apart they are the more resistance you’ll experience).
Stand upright with a slight bend in your knees and grab the band at the handles or further down for more resistance.
Place your arms and hands at your side.
Slowly shrug (lift) your shoulders toward your ear and then back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Boxing

Stand with one foot forward on the center of the band.
Grab the handles of the band and put your hands in a boxer’s position.
Begin throwing punches with your palms facing down throwing jab/cross (left/right) combinations in succession.
Do not fully extend your arms and always maintain a bend in your elbows.
Do 10-20 combinations (jab/cross) for 3-5 sets (beginners do 1-2 sets).

Triceps Extensions

Wrap the center of the band around a stable object above you.
Face the object and grab the handles with your palms facing down. Keep a slight bend in your knees.
Keep your elbows next to your waist and bent at a 90 degree angle.
With your elbows stable slowly pull you’re hands down toward your thighs until your arms are almost straight. Always maintain a slightly bend in your elbows.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Overhead Triceps Extension

Stand on the center of the band with the band running up your back.
Grab the handles and raise your arms over your head. Bend your elbows at a 90 degree angle with your palms facing the ceiling.
Slowly raise your hands up toward the ceiling, keeping your elbows in and upper arms stable. Always maintain a slight bend in your elbows through the entire range of motion.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Incline Triceps Extension

Wrap the center of the band around a stable object at about knee level.
With your back to the object, grab the handles and step forward with one foot. Keep a bend in your knees.
Raise your arms over your head and bent at a 90 degree angle. Keep a bend at the elbows with palms facing up.
Slowly extend your hands up and over your head with your elbows in and upper arms stable.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).