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16 Exercises for a Killer Resistance Band Workout

September 17, 2021 6 min read

Why resistance bands?

Resistance bands offer the ability to get a solid and targeted workout in, no matter where you are. They have become increasingly popular during the COVID-19 Pandemic, which has seen gyms closed, and fitness fanatics finding other ways to get their sweat on.. 

Resistance bands have been found to assist with joint mobility, muscle recovery, and muscle growth. They keep your muscle under constant tension, increasing blood flow, and significantly improving the effectiveness of your rep.

Bands are also extremely helpful in targeting specific muscle groups, which in turn can improve your form. They’re also incredibly affordable and available.

Pretty awesome hey? If you feel like jumping on the bandwagon, here’s 20 Exercises for a Killer Resistance Band Workout.

(Oh and if you don’t have resistance bands you can buy them here)


Resistance Band Chest Exercises

Banded Push-ups 

(Chest, Shoulders, Triceps)

What it’s great for: 

Take your push-ups to the next level, by loading up the motion with a resistance band.

How: 

Loop the band around your back, and grip an end of the band in each hand. Then perform the push-up as you normally would, but focus on exploding up and driving your hands into the ground. Repeat for as many reps/sets as necessary.

Bonus tip - Perform this exercise with your hands on an elevated surface (like a bench) to target your upper pectoral muscles.


Band Chest Press 

(Chest, Shoulders, Triceps)

What it’s great for:

This exercise limits your range of motion, taking stress off your shoulders.

How:

Whilst seated on the floor, place the band just underneath your shoulders, and take an end in each hand. Now lay down with your back and upper arms in contact with the floor. Extend both arms up until they're completely straight, whilst focusing on keeping your elbows perpendicular to the rest of your body. Lower them back to the starting position, then repeat for as many reps/sets as necessary. 


Resistance Band Exercises for your Core

Band Russian Twist 

(Obliques, Rectus Abdominis)

What it’s great for:

The bands resistance increases throughout the motion, hitting your obliques much more effectively than if you used a weight plate or medicine ball. 

How:

Sit on the floor with your legs together and extended out in front of you. Place the band around your feet and grip the ends of the in each hand. Twist at the torso, turning from side to side for at least 15 reps. Remember to concentrate and tense your core. 


Band Horizontal Wood chop 

(Obliques, Rectus Abdominis)

What it’s great for:

You can slow down the rep as you return to the starting position, which really gets your obliques burning.

How:

Anchor the band to a pole, and while standing sideways, grab the end of the band with both hands. Completely extend your arms and pull the band across your body, rotating your torso at the same time. Slowly return to your starting position whilst focusing on your obliques. Repeat for as many reps/sets as necessary.


Band Plank With Row

(Obliques, Rectus Abdominis, Upper Back)

What it’s great for:

This dual exercises will really test your core strength, with the added motion hitting your upper back and abdominals concurrently.

How:

Anchor the band to a pole, then get into the plank position with the pole lined up with the shoulder of the arm you’re about to use. Reach forward and grab the band, then pull it back towards your ribs. Slowly let the band back to the pole while squeezing your core. Repeat for as many reps/sets as necessary.

 

Resistance Band Leg Exercises 

Band Squat 

(Glutes, Quadriceps, Hip Abductors)

What it’s great for:

Perform your squat under constant tension, increasing its potency, whilst allowing you to focus and improve your form.

How:

Stand on a resistance band with your legs shoulder width apart. Hold the end of the band in each hand and push upwards while driving your heels into the ground. The band should stay in line with your thighs. Drop down, keeping your back straight. Repeat for as many reps/sets as necessary.

 

Glute kickbacks 

(Glutes, Hamstrings, Hip Abductors)

What it’s great for:

Really targets your glutes and hamstrings. This exercise works great in a superset with Band Squats.

How:

Position yourself on the ground, supporting yourself on your hands and knees. Hold the resistance band in both hands, then hook the middle of the band to your left foot. Kick your foot back and up whilst maintaining focus on your core. Then slowly return your leg to the starting position. Repeat for as many reps/sets as necessary.


Resistance Band Glute Bridge

(Glutes, Hip Abductors)

What it’s great for:

One of the best exercises for isolating (and growing!) your glutes.

How:

Place a resistance band around your legs just above your knees. Lie on your back with your feet on the floor, and your knees bent at around 90 degrees. Now raise your hips until your shoulders, knees and hips align. You should be contracting your glutes through the whole movement. Bring your hips down to the starting position and then repeat for as many reps/sets necessary.


Resistance Band Arm Exercises 

Band Hammer Curl 

(Biceps, Forearms, Deltoids, Traps)

What it’s great for:

This is just a killer exercise. Not only will it add width to your arms, it will improve your grip strength, whilst hitting multiple stabilising muscles that you just don’t get too with dumbbells. 

How:

Stand on a resistance band and grip the end with both hands facing inwards, and at shoulder width. Curl up towards your chin, making sure to keep your elbows close to your body. Slowly return to your starting position while focusing on your biceps. Repeat for as many reps/sets as necessary.


Band Concentration Curl 

(Biceps, Forearms)

What it’s great for:

Focus on your bicep without relying on any body momentum. 

How:

Step one foot in the middle of your resistance band, slightly bend your knee, then rest your elbow on your thigh just above the knee. Grab the ends of your band, and lean forward with your back slightly bent. Curl the band up and towards your body, while keeping your upper arm straight. Lower it back down slowly and repeat for as many reps/sets as necessary.


Band Tricep Kickback 

(Triceps, Forearms)

What it’s great for:

Really target all three tricep muscle groups with this exercise.

How:

Attach your band to a pole at about waist height, and hold the end with one hand, palms facing inward. Slightly bend your knees, then bend at the waist keeping your back straight. With your elbow bent at the hip, push the band back with your triceps until your arm is completely straight. Slowly return to the starting position and repeat for as many reps/sets as necessary.


Resistance Band Back Exercises 


Band Upright Row 

(Deltoids, Traps, Rhomboids)

What it’s great for:

A great exercise if you’re looking to improve your snatches or cleans, the resistance at the top of the motion makes it more effective than free weights.

How:

Stand on a resistance band with your feet together, then grab the end of the band with both hands. Your hands should be facing inwards and resting somewhere on your thigh. Lift the band up towards your chin, with your elbows leading your forearms. Make sure to keep your back straight. Slowly return to the starting position and repeat for as many reps/sets as necessary. 


Band Bent-over row 

(Lats, Deltoids, Traps, Rhomboids)

What it’s great for:

This is another great all round exercise that engages many supporting muscles. It will also help improve your posture and lower back health!

How:

Stand with your feet together in the middle of the band, then grip each end with your hands facing inwards. Bend your back, making sure to keep it straight, then lift the band up towards your ribs. Focus on squeezing your shoulder blades together to hit those Rhomboids. Lower to the starting position and repeat for as many reps/sets as necessary.


Resistance Band Shoulder Exercises


Band Shoulder Press

(Deltoids, Triceps, Traps)

What it’s great for:

The constant tension of the band recruits more muscle fibres than if you just used free weights.  

How:

Stand on a resistance band with your feet together, then grab the end of the band with both hands and bring it to shoulder height with your palms facing upwards. Extend your arms above you, at a width just outside your shoulders. Lower back to your shoulders and repeat for as many reps/sets as necessary.


Band reverse fly

(Rhomboids, Rear Deltoids)

What it’s great for:

A fantastic exercise for shoulder injury prevention!

How:

Stand on a resistance band with your feet together, then hold each end of the band with your hands facing inwards by your shins. Slightly bend your knees and your back so that it is parallel to the floor. Raise your arms up, keeping them in line with your side. Ensure your elbows lead in front of your forearms during this motion. Lower to the starting position and repeat for as many reps/sets as necessary.

  

Band Pull Apart

(Rhomboids, Trapevious, Rear Deltoids)

What it’s great for:

A great exercise to improve shoulder mobility and stability.

How: 

Stand with your feet shoulder width apart and your knees slightly bent. Grip the middle of the band at shoulder level, with your palms facing towards the floor. Keep your arms straight and pull the band back until the band meets your chest. Ensure you are squeezing your shoulder blades together.  Go back to the starting position and repeat for as many reps/sets as necessary.