resistance band exercises

30 Best Resistance Band Exercises To Train Your Whole Body

Are you tired of using dumbbells and other heavy and bulky gym equipment? Are you looking for a great, effective, and inexpensive way to train your whole body and get in the shape of your dreams at home? Well, resistance bands and resistance band exercises might be the ideal thing for you!

In this article, we will take a closer look at what are resistance bands, what are some of the benefits of using resistance bands, and what are the best resistance band exercises.

We have compiled a list of the 30 best resistance band exercises with in-depth step-by-step guides and at the end of the post, you will find an example of a full-body workout routine with bands.

What are resistance bands?

resistance band exercises

Resistance bands are essentially rubber bands that are either flat or tubular shaped. Originally they were invented for the purpose of rehabilitation exercises, but they were quickly adapted for the larger fitness community. Nowadays, they are a popular piece of both at-home and gym equipment that are for various workouts and exercises.

Resistance bands work by adding additional resistance force to your body and exercises at varying degrees of difficulty (depending on the band strength) without having to hold extra weight. Basically, they work by providing the opposite force to your body weight.

Resistance bands can be used for:

  1. Building strength – Bands and banded exercises are very effective for resistance and strength training. 
  2. For warm-ups – Because resistance band exercises aren’t very demanding on your body, they are great for warm-ups. 
  3. Improving your mobility – They are an amazing piece of equipment, that you can use to improve your overall flexibility and mobility. 
  4. For rehabilitation – Resistance bands are widely used in rehabilitation exercises and to help recover from various injuries. 
  5. For weight training – Resistance bands can be used together with many weightlifting exercises to make them more challenging and demanding. 
  6. For losing weight – Because of the simplicity of resistance band exercises, they are great for weight loss workout programs and plans. 
  7. Assisting other exercises – They can be used to assist you on other exercises, such as pull-ups and squats. 

There are actually quite a few different types of bands out there. Each of these bands has a slightly “build” and can be used for different purposes:

  1. Loop bands – Loop bands are resistance bands that are connected, so they make a loop. 
  2. Mini bands – Mini bands are short resistance bands that usually make a perfect loop. They can be anywhere from 4 inches to 2 feet long. 
  3. Figure 8 bands – These are tube-shaped bands that make the figure 8 shape. They have handles on both ends and are quite short. 
  4. Flat bands – These are the most common resistance bands out there. They can be found in any gym and are widely used. They can be used pretty much for anything. These bands are usually quite long and don’t have handles. 
  5. Tube bands – They are tube-shaped, and they have handles on each end. Usually, these types of resistance bands are quite long (around 4 to 6 feet long). They are one of the most common bands for at-home use and working out your whole body.
  6. Lateral resistance bands – These bands are meant for being wrapped around your ankles and for training your lower body. They usually have velcro cuffs on each end and are quite short (around 1 foot). 
  7. Therapy bands – They are longer and lightweight flat surface bands that are mostly used for rehabilitation. 

Resistance bands have usually five different “strength levels” or more precisely resistance levels, that define how much force the band needs to be stretched out. They are categorized by color:

  • Yellow: Lightest resistance level
  • Red: Light resistance level
  • Green: Medium resistance level
  • Blue: Heavy resistance level
  • Black: Heaviest resistance level

Benefits of working out with resistance bands

Resistance band exercises

1. They are a great tool to use for rehabilitation.

Resistance bands were invented for the sole purpose of rehabilitation. They were first used as tools to help people with their physical rehabilitation and recovery from various injuries. And since then, they have been proven as a super effective tool for it.

Using resistance band exercises is considered a very low-impact form of exercise. They don’t place much stress on your joints or ligaments, which makes them ideal for it

2. Resistance band exercises are great for warm-ups.

Resistance band exercises are awesome for warming up your body, activating your muscles, and getting your joints moving before other heavy or demanding workouts.

Bands are excellent tools to use to improve your mobility and flexibility. They can be used for both pre and post-workout stretching and mobility work. Bands can be used to assist your stretching exercises, extend your reach, and provide extra pressure.

3. They are a safe alternative to other training equipment. 

Working out with resistance bands is actually a lot safer than using free weights or other training or lifting equipment while providing the same level of muscle activity.

Using bands instead of dumbbells or a barbell will help you prevent many injuries. There are a few good reasons for this. First and foremost, resistance bands don’t place as much stress and force on your joints and ligaments. This is great for anyone who already has joint pains or other problems with his/her joints.

Secondly, with most resistance band exercises, the path of the movement is fixed and predetermined. That means your body moves in a fixed path and there is a lesser chance for any errors or faulty movements that might hurt you.

4. Resistance bands activate your stabilizer muscles and core more.

Resistance band exercises incorporate your core and your stabilizer muscles a lot more than free weight or machine exercises. Because resistance bands place constant tension on your body throughout the exercises. Now because of this increased tension, your stabilizer and core muscles will need to work a lot harder to keep your body stable and to maintain good form throughout the exercise.

5. They are inexpensive.

Dumbbells, barbells, kettlebells, and exercise machines and systems can be very expensive and require a large investment. Getting your at-home gym running and ready for exercise can cost you anywhere from a few hundred bucks to even a few grand.

Now compared to that resistance bands are cheap as heck. A decent set of resistance bands usually costs from 20 to 50 dollars, depending on the type, strength, and of course brand. Also, you don’t need to buy a million different bands, whit a single set of good bands you can pretty much train your whole body.

6. They are great for home workouts.

Resistance bands and resistance band exercises are great for working out at home. As we previously mentioned, they are a very cheap and inexpensive piece of training equipment and they are small and compact so they can be stored pretty much anywhere. Also, you don’t need much space to do the actual exercises, just enough so you could move freely.

Resistance bands are very versatile training equipment. There are hundreds of different exercises you can perform with them and dozens of different ways you can train using them.

7. They can be used anywhere. 

Resistance bands are very lightweight and compact pieces of equipment. They don’t take much space, and they don’t weigh almost anything. You can store your bands basically anywhere and take them with you where ever you might go. They are an ideal piece of equipment to use while traveling or at home.

8. Resistance bands can be used to train your whole body. 

Resistance bands can be used to train every muscle group in your body. There are hundreds of different resistance band exercises to choose from. There are both full-body compound exercises and very targeted exercises to help you isolate specific muscles.

To be honest, you can use resistance bands to do almost any other exercise you could do with dumbbells, a barbell, body weight, or any exercise machines.

Also, resistance bands give you more options and leeway when training. With other equipment, you might be limited to certain movement paths or body positions.

List of 30 best resistance band exercises:

Below you will find a list of the 30 best resistance band exercises for the whole body, including a short overview of the exercise and an in-depth and very detailed step-by-step exercise guide.

1. Resistance band pull apart

Resistance band exercise- pull apart

The pull-apart is probably one of the most popular and commonly used resistance band exercises out there. One of the best benefits of these is that they do wonders for your posture, and they help relieve back stress caused by slouching and sitting wrong.

They are a great exercise to train both your upper back muscles and your shoulders. More precisely, band pull-apart trains your trapezius, rhomboids, rear delts, and your rotator cuffs.

How to do:

  1. Stand up straight with your feet about shoulder-width apart.
  2. Grab the ends of your band with both of your arms. 
  3. Raise your extended arms up to about your chest level. Your hands should be shoulder-width apart. Make sure to keep your arms at your chest level throughout the exercise. 
  4. Tighten the resistance band a little, so there wouldn’t be any slack in it. 
  5. Next, pull the band apart. To do so, spread both of your extended arms to your sides while squeezing your shoulder blades together. Keep your arms completely straight and extended for the whole movement.
  6. Once your hands are completely extended to your sides, hold for a second, and then return your arms to the starting position. 

2. Resistance band good morning

resistance band exercises

The resistance band good morning is a great lower back exercise that will train your whole posterior chain. It’s also a great hip hinge movement that will help you develop both functional strength and muscle endurance. The good morning exercise trains and targets mostly your lower back, hip, and hamstring muscles.

How to do:

  1. Stand with your feet shoulder-width apart. 
  2. Take a looped resistance band and place one side of it under your feet.
  3. Next, squat down and place the other end of the band on the back of your neck and stand up. 
  4. After that, grip the band with both of your hands and your arms to your shoulders. 
  5. Engage and tighten your whole midsection.
  6. Push your hips backward and let your upper body hinge naturally forward. Do not initiate the movement with your torso. Also, keep your back flat for the entire movement.
  7. Lower your torso until it’s nearly parallel with the floor or until you feel a stronger stretch in your hamstrings. 
  8. Hold it for a second and then drive through your feet and push your hips forward to reverse the movement and to return to the starting position. 

3. Resistance band deadlift

Resistance band exercises- the deadlift

The conventional deadlift is one of the most popular and beneficial compound exercises out there. The resistance band deadlift is no exception here.

It’s a great posterior chain exercise that will target and train your whole body. Compared to free-weight deadlifts, the resistance band variation is a lot safer and will recruit much more of your stabilizer and core muscles.

The main muscles worked by the resistance band deadlift are your hamstrings, glutes, lower back, hips, and core muscles.

How to do:

  1. Start by placing your resistance band on the floor. 
  2. Next, step on the middle part of the band. Stand straight with your feet hip-width apart. 
  3. Push your hips back, bend your knees slightly and hinge your torso forward until you can grasp the ends of the band.
  4. Grip the band from its ends.
  5. Tighten your midsection and your upper back.
  6. While keeping your back flat and straight, drive through your feet and push your hips forward. 
  7. Once you are fully extended, pause for a second and then lower yourself down again by pushing your hips backward. 

4. Resistance band seated row

resistance band exercises

The seated row is considered one of the most basic and essential upper back exercises. It is one of the best ways to target and train all of your upper body muscles. The main muscles worked by the resistance band row are the lats, latissimus dorsi, trapezius, biceps, and forearms.

How to do:

  1. Start by sitting down on the floor and extending your legs forward. 
  2. Now place the center part of your band behind the soles of your feet. 
  3. Grasp both of the band’s ends with your hands (one end of the band in one hand, the other end in the other hand). Your palms should be facing each other. 
  4. Extend your arms out (this will be your starting position for the exercise).
  5. Make sure there isn’t any slack in the band. It should have a little tension in it. If necessary, tighten the resistance band a little bit by wrapping it around your wrists. 
  6. Prepare your body for the exercise:
    1. Keep your back flat. 
    2. Push your chest up a little. 
    3. Round your shoulders slightly back.
    4. Tighten your abs and core
  7. Pull the band back and towards your midsection. Pull as far as you can while simultaneously squeezing your shoulder blades together and tightening your upper back.  
  8. Hold the position for a second.
  9. Slowly bring your arms back into the starting position. 

5. Resistance band lat pulldown

resistance band exercises

Now almost every gym-rat knows that lat pulldowns are the best exercise to train your lats and make them grow. It is a definitive exercise for your upper back muscles. It’s quite a simple movement that mimics the pull-up movement. They mainly train your lats, but they also work your middle back, rear deltoids, biceps, and your forearms.

How to do:

  1. For the first thing, attach the middle part of your band on an elevated hook, knob, or just a door frame. 
  2. Grasp the ends of the resistance band. For a better grip, you can wrap them around your hands. Keep your palms facing outwards. If you have a band that has handles, then grasp those. 
  3. Next, kneel on both of your knees (you can place a towel or a yoga mat under your knees).
  4. Keep your hands extended upwards (this is your starting position)
  5. Prepare your body for the exercise:
    1. Brace your core and midsection and tighten your abs.
    2. Keep your back straight and flat.
    3. Lift your chest a little bit up.
  6. Start to pull your hands down while at the same time squeezing your lats. 
  7. Bring your hands down next to your shoulders until they reach your chest level and hold it briefly. 
  8. Slowly return your hands to the starting position.

6. Resistance band front squat

resistance band exercises

These are one the best resistance band exercises you can do for your legs and your booty. Squats in general are the best leg exercises out there. They are a compound exercise that recruits almost all of your lower body muscles.

Compared to the back squat, the front squats are a little more challenging exercise that focuses more on your quads than the back squat. The main muscles worked by the resistance band front squat are glutes, quads, and hamstrings.

How to do:

  1. For this exercise, you are going to need a long looped resistance band (or you can tie two ends of the band together). 
  2. Step on the middle part of the band.
  3. Take a slightly wider than shoulders stance. 
  4. Grasp the band with both of your hands with an overhand grip.
  5. Next, push your elbows forward and bring the resistance band to your shoulders. Rest the backs of your hands with the band on your shoulders. 
  6. Keep your elbows pointing forward and push them slightly up throughout the exercise. 
  7. Tighten and engage your whole midsection and keep looking straight ahead. 
  8. Now inhale and sit down by bending from both your knees and your hips. Make sure your knees are pointing towards your toes. Go down until your upper legs are parallel to the floor. Then pause for a second.
  9. Now exhale, push through the soles of your feet and extend your knees and body back up. 

7. Single leg resistance band leg press

resistance band exercises

The single-leg leg press is a great lower-body resistance band exercise to help you isolate your quadriceps. While the main focus goes on your quads, the exercise also trains your hamstrings, glutes, and even your core muscles.

How to do:

  1. Start by setting up your resistance band. To do so, sit down on the floor with both of your legs extended out. Bring your right knee to your chest. Now take your band and place (loop) the middle part of it behind the sole of your right foot (it is best to place it at the foot’s arch). 
  2. Now grasp both ends of the band. 
  3. Next, lie down, flat on the floor while still holding the ends. Keep your right knee at your chest.
  4. While exhaling out push, and extend your right leg out (but still keep it elevated) while at the same time squeezing your tights (quads) tight. Hold your leg extended for a second.
  5. Slowly return your knee to your chest.

8. Lying down resistance band hamstring curl

resistance band exercises

The resistance band hamstring curl is a fantastic movement to isolate and train your hamstrings. These can be done both with an exterior anchor point or by anchoring the other end of the band on your shin. Hamstring curls train your hamstrings, glutes, and your calves.

How to do:

  1. Loop or tie one end of the resistance band to your left ankle or foot. The best and most stable place for it would be at the arch of your foot. 
  2. Next, loop the band around your other leg as well. The band shouldn’t have any slack in it while you keep your feet about hip-width apart.
  3. Now lay down on your stomach with your body flat on the ground and your legs extended.
  4. Place your hands under your head to make yourself a little more comfortable. 
  5. While keeping your thighs, hips, and upper body still and on the floor, bend your right knee and pull your heel towards your butt.
  6. While pulling your heel, tighten and squeeze your right hamstring.
  7. When you reach your buttocks, pause for a second and then slowly return your leg into the starting position. Repeat this with both of your legs for as many sets and repetitions as you want to do. 

9. Resistance band lunges

resistance band exercises

Lunges are a compound lower body exercise that are great for developing your lower body muscles. They can be used for toning, muscle building, and strength training. Resistance band lunges train your quadriceps, hamstrings, glutes, and calves.

How to do:

  1. Start by setting up your band. There are two options here, depending on your band’s type, length, and personal preferences. 
    1. Firstly, when you are using a long loop band, you can place it over your neck. 
    2. To do so, place one end of the loop directly under your foot and the other over your neck. Make sure it’s not directly over your neck, but rather on the part of your back, where your neck and shoulders meet (on your traps). 
    3. Secondly,  if you are using any other type of band, you can hold the ends of it in your hands.
    4. To do so, place the band on the ground and step on the middle part of it. The band should now run directly beneath the arch of your foot. 
    5. Next, grab one end of the band with each of your arms and stand up. 
  2. Tighten your core and midsection and keep your back straight.
  3. Now with the foot that doesn’t have the band underneath it, take a big step backward. And lower yourself until your knee almost touches the floor. 
  4. Next, push yourself back up to the starting position by using your front leg (your quad muscles). Repeat this for your desired repetitions. 

10. Resistance band hip thrusts

resistance band exercises

Hip extensions, also known as glute and hip bridges or hip thrusters, are great hip-hinge movements designed to improve strength and power. This resistance band exercise maximizes your hip extension and does wonders for your glutes.

There are two ways to perform this exercise, you can either rest your upper back on the floor or you can rest it on an elevated surface (like a bench).

The resistance band hip extension works your glutes (gluteus minimus, gluteus medius, and gluteus maximus), hamstrings, abs, core, and even your quads.

How to do:

  1. Start by lying down flat on your back. 
  2. Bend your knees and keep your feet slightly wider than your hips.
  3. Your feet should be flat on the ground.
  4. Next, place the resistance band over your thighs. 
  5. The band should run across your hips about where the pelvis starts.
  6. Grasp both ends of the resistance band and place your hands straight on your sides. 
  7. Tighten the band up a little so it wouldn’t be loose. 
  8. Lift your hips up. Try to raise them as high as they can go while squeezing your hip muscles.
  9. Your hips, knees, and shoulders should form a straight line. Hold it for a second.
  10. Now slowly lower your hips back to the floor. 

11. Resistance Band Seated calf Press

resistance band exercises

There aren’t that many exercises that can isolate your calves and effectively train them, but the seated resistance band calf press is one of them. Isolating and targeting your calves from various angles is quite important because the muscles in your calves are quite “stubborn” and don’t respond too well to resistance training.

How to do:

  1. For the first thing, sit down on the floor with both of your feet extended forwards.
  2. Bend your left leg (the opposite leg, which you want to train).
  3. Now loop your resistance band around the ball of your right foot.
  4. If you are using a long resistance band then grasp the ends of the resistance band with both of your hands. Bring the ends of the band close to your body. 
  5. If you are using a short band or a simple loop band, then you can hold it in one of your arms and even keep it straight. 
  6. Start pressing your right toes away from you and forward. While doing this, try to squeeze your calf muscle as tight as possible.
  7. Hold the position for a second and then slowly return to the starting position. 

12. Resistance Band Clamshell

resistance band exercises

Resistance band clamshells are a great leg and hip strengthening exercise. It is considered one of the best hip strengthening exercises and is often used as an assistance exercise for rehabilitation and for recovering from various back injuries.

The main target for this exercise is your hip abductors. The exercise trains your glute (gluteus minimus, gluteus medius, and gluteus maximus) and hip stabilizer muscles.

How to do:

  1. Lie on one of your sides with your legs stacked on top of each other. Bend your legs at about a 45-degree angle.
  2. Place the resistance band around both of your thighs.
  3. Rest your head on your lower arm. 
  4. Place the other arm on your hips. It will help you maintain your form and keep your body more stable and balanced. 
  5. Next, tighten up your core and engage your abs. 
  6. While keeping your feet together, raise the knee of the top leg. Raise it up as far as you can go without rotating your hips. Hold it up for a second and then return it to the starting position. 

13. Resistance band chest fly

resistance band exercises

The resistance band chest fly is a great isolation exercise for your peck. It’s a great exercise to hit your inner chest and to really round out and shape your pectorals. Not only is it great for building and strengthening your pecs it also helps to improve your shoulder mobility and the flexibility of your chest muscles.

This resistance band exercise is a great all-around chest exercise that trains your whole chest. The main effort goes on your inner chest and your sternal fibers.

How to do:

  1. Stand with your feet about shoulder-width apart
  2. Grasp both of the ends of your resistance band (or handles). 
  3. Throw the resistance band over your head and onto your back.
  4. The band should be placed at about the middle part of your trapezius muscle and run behind your shoulders.
  5. Now place your hands straight out to your sides with your palms facing forward.
  6. Tighten the resistance band so there wouldn’t be any slack in it. 
  7. Engage and tighten your core.
  8. Now bring your straight arms together in front of your chest. 
  9. Squeeze your pecks and hold them for a second.
  10. Slowly bring your straight arms back to your sides. 

14. Resistance band standing chest press

resistance band exercises

The resistance band chest press is one of the most simple chest exercises out there. This push movement exercise largely mimics the bench press. It’s basically like a standing alternative for it. This great all-around chest exercise trains your pectoral muscles, front deltoids, and your triceps.

How to do:

  1. Stand up straight, with your feet about shoulder-width apart. 
  2. Place your brand behind your back so it would run behind your shoulders. 
  3. Bend your arms at about a 90-degree angle and bring them to your sides. Your palms should be facing downward. 
  4. Make sure the band is tight and not loose. 
  5. Embrace and tighten your core. Also, engage your upper back and lats by slightly pushing your shoulder blades together. 
  6. Take a deep breath and as you exhale, press your hands straight out until they are completely extended in front of your chest. 
  7. Hold it for a second or two, and bring your arms slowly back to your side. 

15. Resistance band push-ups

resistance band exercises

The banded push-up is a super effective but actually very challenging resistance band chest exercise. It’s a more advanced variation of the classical push-up that uses a band for additional resistance. Depending on the resistance level of your band, it can be very challenging for your pecs. The exercise works your whole chest, your shoulders, triceps, and at a small degree, your core, forearms, and lats.

How to do:

  1. Grasp the ends of your band with both of your hands. 
  2. Place it around your back. The band should stay just below your arm bits. 
  3. Tighten the band up a bit.
  4. Now assume the plank position. To do so, kneel down and place both of your palms on the floor slightly wider than your shoulders. After that, extend both of your legs backward. 
  5. Tighten your core and keep your body straight. There should be a straight line from your shoulders to your heels. Do not let your hips drop down or rise up.
  6. Lower your chest to the ground by bending your elbows (keep your body still straight and long). Lower your chest until you are about 2-3 inches from the floor and hold it for a second.
  7. Press yourself back up into the starting position and squeeze your pecks. 
  8. Repeat steps 5-6 for your desired repetitions. 

16. Resistance Band Floor Press

resistance band exercises

The resistance band floor press is a good chest exercise to do when you don’t have a bench at hand. It’s a pretty effective chest exercise for both muscle growth and strengthening your pecs.

How to do:

  1. Place a resistance band on your upper back just below your shoulders.
  2. Next, lie down on your back and bend your knees with your soles flat on the ground.
  3. Bend your arms at a 90-degree angle and bring them to your sides. 
  4. Face your palms outwards and make sure the band is running over the bottom part of your shoulders.
  5. Next, tighten your upper back by rolling your shoulders back a little and slightly squeezing your shoulder blades together. 
  6. Press your hands straight out until they are completely extended.
  7. Hold it for a second and then return them back down. 

17. Resistance band standing shoulder press

resistance band shouler press

The overhead shoulder press is the most effective shoulder exercise you can do. The resistance band shoulder press targets your whole deltoid muscle. All of the three heads of the deltoid work in this exercise. And pretty much your whole upper body is involved in this lift.

The main muscles this resistance band shoulder exercise targets are your front, middle and rear deltoids. Secondary targeted muscles are your upper pecs, triceps, forearms, core, abs, and stabilizer muscles.

How to do:

  1. Place the band on the floor and step on the middle of it.
  2. Assume a shoulder-width stance. 
  3. Grasp the ends of the band.
  4. Bring your hands with the band next to your shoulders, slightly above your shoulder line. Your palms should be facing outwards, and your elbows have to be bent at a 90-degree angle. 
  5. Slightly push your elbows outwards and keep them like that.
  6. Push your chest a little out and up and tighten your midsection.
  7. Press your arms straight up while keeping your shoulders down.
  8. Completely extend your arms over your head.
  9. Hold it for a second, and then slowly and in a controlled manner, bring them back to your side.
  10. Repeat this process for however many repetitions you want to perform. 

18. Resistance band lateral raise

resistance band lateral raise

The lateral raise is one of the most simple and straightforward shoulder exercises out there. All you need to do is to raise your arm directly to your side. Now, it might be simple, but that doesn’t mean it’s less effective than other more complex exercises. Well, actually this is one of the best exercises to isolate your shoulder muscles, especially the middle head of your deltoid.

The main effort of this resistance band exercise goes on your middle deltoid, but it also trains your rear and front deltoid muscles as well. The lift also involves your trapeius, upper back, neck and core muscles.

How to do:

  1. Place one end of the band under your feet and grasp the other end with your right hand.
  2. You can perform this resistance band exercise with your feet together or with them hip-width apart. Choose whichever feels more natural for you.
  3. Stand with your right hand on your side and your palm facing your body. You can place your other hand on your hip for extra balance and stability.
  4. Tighten the band so it would hang loose, and there wouldn’t be any slack in it.
  5. Tighten your abdominals and keep your back straight.
  6. Start to raise your arm up to your side. Keep a slight bend in your elbow for the entire time and lift it straight to your side (do not let it move to your front).
  7. While raising your hand, try to push it slightly away from your body. Doing so will help you use more of your shoulder muscles. Also, try to keep your neck and trapezius area as loose as possible.
  8. Keep raising your hand until it’s parallel to the ground, and then pause for a second. After that, lower it slowly back to your side. 

19. Resistance band front raise

resistance band front raise

The front raise is probably one of the most common resistance band shoulder exercises ever. Many believe that front raises are one of the fundamental shoulder exercises. One thing is for sure, it’s a great isolation exercise for your shoulder. The main effort of this movement goes on your front deltoids but it’s still an all-around shoulder exercise.

How to do:

  1. With both of your feet, stand on the middle part of the resistance band and assume a hip-width stance.
  2. Grasp both of the ends of the band with your hands. 
  3. Bring your hands to your sides. They can also be slightly in front of your body.
  4. You have to possibilities for your hand placement. You can either have your palms facing your body or facing downwards. With the first option, the exercise will focus more on the front deltoid area, and with the second one, your middle deltoid. 
  5. Keep your back straight and flat and engage your core muscles.
  6. Start to lift your hands straight in front of your body. Keep a very slight bend in your elbows so you wouldn’t place too much stress on them. 
  7. Lift your arms up until they are parallel to the ground and keep them up for a second. Then lower them slowly back to the starting position.

20. Resistance Band Reverse Fly

Resistance band reverse fly

There aren’t that many exercises to isolate and directly target your rear delts. The resistance band reverses fly is one of the few exercises capable of that. In addition to training your shoulder muscles, it also works your trapezius and upper back muscles to a large degree.

How to do:

  1. Start the exercise by standing on the middle part of your resistance band with your feet together. 
  2. Next, push your hips a little back and bend your torso down. You should be bend between 45 and 90-degrees. Also, slightly bend your knees. 
  3. Keep your back flat and straight, and do not arch nor round it. 
  4. Now grasp the ends of the band. With your right hand, grasp the end of the resistance band that is on the left side of your body and vice-versa with the other hand. 
  5. Tighten the bands up so they wouldn’t be loose. 
  6. Engage your core muscles and keep your neck in a neutral position (don’t forcefully look up nor down). 
  7. Start raising your arms to your sides while keeping a very slight bend in your elbows. Raise them until they are parallel with the floor and then hold them there for a second or two. After that, lower them back to the starting position. 

21. Resistance band tricep extension

resistance band tricep extension

The behind the back resistance band tricep extension is a great movement to use to isolate and target your triceps brachii. It’s an awesome exercise to strengthen and build your arms.

How to do:

  1. Start by standing with your feet at about shoulder-width apart. 
  2. Now grasp your band at its end with your right arm. To get a better grip, wrap it slightly around your hand. 
  3. Next, bring your right arm behind your head. Your hand has to be at about your neck level. Let the rest of the resistance band hang down alongside your back. 
  4. Now bring your left hand to your lower back, so your palm would be facing outwards, and the back of your hand would be touching your lower back. 
  5. Firmly grasp the hanging resistance band with your left hand and tighten it a little, so there wouldn’t be any slack in it.  
  6. While keeping your left arm completely still and fixed, start to extend your right arm directly up while pulling on the resistance band with it. 
  7. Lock your elbow once it’s fully extended and hold it for a second. Then return it back down behind your head. 

22. Resistance bands bicep curl

resistance band bicep curl

The bicep curl is probably the most well-known exercise ever. It’s also the best exercise you can do to build and strengthen your biceps, and the resistance band variation is no exception here. It targets your whole bicep muscles and your forearms.

How to do:

  1. Place your resistance band on the floor and stand on top of the middle part of it with your feet about shoulder-width apart. 
  2. Grasp one end of the band with each of your hands and stand straight and bring your arms to your sides.  
  3. Tighten the band up a little so it wouldn’t be loose. If you like, you can wrap it around your hands a few times. 
  4. Rotate your wrists so your palms would be facing outwards. 
  5. Straighten your back and push your chest a little out. 
  6. Start to slowly curl your hands up and towards your shoulders while squeezing your bicep muscles tight. 
  7. Keep your elbows fixed and at your sides (do not let them move forward or outwards). 
  8. Keep your shoulder area relaxed and your shoulders down. 
  9. Once you reach up, pause the movement for a second and then lower your arms slowly back to your sides. 

23. Resistance Band One Arm Preacher Curl

Resistance band one arm preacher curls

The resistance band preacher curl is a great and effective bicep exercise that helps you really isolate the muscle and focuses all the effort on it.

How to do:

  1. Start by assuming a staggered stance. Take a short step behind with your left foot. 
  2. Place one end of the resistance band under the sole of your right foot (the foot that is upfront). If you are using a loop-style band then loop the middle part of it under your right foot. 
  3. After that, grasp the other end of the band with your right hand.
  4. Bring your left hand across your ribcage and place it under your right elbow. It would be ideal if the back of your left hand would be against your tricep just where your elbow ends. 
  5. Keep your back straight and your elbow fixed. Next, start to turn your hand towards your shoulder while squeezing your bicep muscle. 
  6. Pause at the top for a second and then lower your hand back down to the starting posistion. 

24. Resistance band tricep kick back

Resistance band tricep kickback

The resistance band tricep kickbacks are one of the most athlete-friendly tricep exercises. What makes them such a great tricep exercise is the fact that they target all three heads of the tricep muscle.

How to do:

  1. Start by taking a short step forward with your left leg. Next, place the middle part of your resistance band underneath your left foot.
  2. Lean forward with your upper body and grasp both ends of the band with either hand. 
  3. Make sure your back is in a neutral but straight position. There shouldn’t be any rounding nor arching in it. Also, keep your head and neck in a neutral position.
  4. Now bend your elbows at about a 90-degree angle and bring them to your sides. The back of your hand would be parallel with the floor. 
  5. While keeping your elbows fixed and at your sides, start to extend your arms backward, at the same time tightening and squeezing your tricep muscles. 
  6. Once they are fully extended back and parallel with the floor, hold the position for a second and then lower them back down. 

25. Resistance band single-Arm Tricep Pushdown

Resistance band tricep pushdown

How to do:

  1. Stand with your feet about hip-width apart and wrap one end of your resistance band around your left hand and the other end around your right hand.
  2. Bring your right hand across your body to your left shoulder.
  3. Bend your left hand and bring it just below your right hand. 
  4. While keeping your left elbow and your right hand fixed, start to push your left hand directly down. As you are pushing down and extending your arm, try to squeeze and tighten your tricep as much as possible.
  5. While pushing down, try to keep your body straight.  
  6. Once your arm is fully extended hold it down for a second and then slowly bring it back up to your starting position. 

26. Resistance band trunk twists

resistance band trunk twist

How to do:

  1. Start by anchoring the resistance band at about your chest height. A pole or a door will be perfect for this. 
  2. Grasp the end (or ends) of the band with both of your arms.
  3. Next, take a side-wise step away from where you anchored the band and assume a shoulder-width stance. The anchor point should be on your side. 
  4. Extend your hands directly out in front of you (until they are parallel with the floor). 
  5. Bend your knees slightly and shift your body weight more on your heels. 
  6. Keep your back straight and push (or roll) your shoulders a little back while slightly pushing your chest out. After that, tighten and engage your core and abs. 
  7. While keeping your arms extended in front of yourself, start to rotate your torso away from the anchor point to your side. 
  8. Rotate your torso until your arms are straight to your side and hold the position for a second. Then slowly reverse the motion. 

27. Resistance band side bends

resistance band exercises

How to do:

  1. Start by standing with your feet about hip-width apart from each other.
  2. Next, place one end of your band under the sole of your right foot and grasp the other end with your right hand.
  3. While holding the band, raise and extend your right hand directly up. If you like, you can turn your palm so it would be facing left. 
  4. Keep your back straight, head neutral, and push your chest a little out. 
  5. Engage your core muscles and start to bend your upper body left. 
  6. Keep going until you feel a strong stretching feeling on your right side. 
  7. Hold it for a second and then slowly return to your starting position. 

28. Resistance band kneeling ab crunch

resistance band kneeling abs crunch

How to do:

  1. For the first thing in this resistance band exercise, you have to anchor (or loop) your band somewhere above yourself. 
  2. Next, grasp both ends of the band with either hand and turn away from your anchor point (it should be behind you). 
  3. Kneel down on the floor and bring your palms next to your head (your palms should be around your forehead). This will be the starting position for the exercise. 
  4. Take a large breath in, and as you breathe out, bend your torso forward and down towards your thighs. 
  5. Keep going until your elbows touch your thighs, and then stop for a second.
  6. After that, slowly return back to your starting position. 

29. Resistance Band Lying Leg Raise

resistance band exercises

Leg raises are a great overall core and abdominal exercise. The resistance band single leg raise is an ideal exercise to target and train your lower abdominal muscles. As well as training your lower abs it improves your hip and lower back flexibility and mobility.

How to do:

  1. Start by looping a resistance band around both of your legs at about ankle height. 
  2. Next, lie down on the floor, flat on your back, with both of your arms at your sides. 
  3. Start to raise your right leg up and keep it straight. While doing so, you can slightly push down with your left leg to counterbalance the force from the band. 
  4. Try to keep your hands as loose and relaxed as possible.
  5. While raising your leg, try to contract and squeeze your abs tight. 
  6. Keep going until there is about a 70-80-degree angle between your body and your leg. Don’t go further than that, because then you would lose tension in your abs. 
  7. Hold it for a second and then lower your leg back down to the starting position. Repeat this motion with both of your legs.

30. Resistance Band Mountain Climbers

resistance band exercises

How to do:

  1. Place a mini resistance band around both of your feet. Try to place the band in the middle part of your foot (between your heel and the ball of your foot). 
  2. If you are using a long resistance band, then anchor it to something solid, at about knee height. 
  3. Next, assume a prone push-up position. 
  4. Engage your core and tighten your abs up.
  5. While keeping the rest of your body as solid and straight as possible, lift your left foot up and bring your left knee to your chest. Hold it for a second and then return it back to the ground. 
  6. Now repeat this with your right foot. 

Full body resistance band workout routine

resistance band full body workout

This is a simple full-body resistance band workout routine that is suitable for literally anyone. The routine trains your whole body starting from your upper body muscles and finishing out with your lower body. 

The workout consists of 8 basic but very effective resistance band exercises. It can be done by both counting reps and sets and as a circuit routine. 

It takes about 40 to 60 minutes to complete and you will need a longer resistance band for it (at least 4 feet long).

The full-body resistance band workout exercise list: 

  1. Chest press 3 x 12
  2. Lateral raises 3 x 12
  3. Lat pulldown 3 x 12
  4. Deadlift 3 x 12
  5. Bicep curls 3 x 12
  6. Tricep extensions 3 x 12
  7. Front squat 3 x 12
  8. Kneeling ab crunch 3 x 20

Rest for about 1-2 minutes between each set and exercise. And remember to start the workout with a 5 to 10-minute warm-up routine and don’t forget to do a 5 to 10-minute cool-down after the routine. 

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