Resistance bands are an incredible invention, and the exercises they offer aren't bad either! They completely change the dynamics of the exercises they offer, and for many of us, that can change the game. They can help you to exercise practically every different muscle group, in some way or another, and with the right one, you can get a great resistance-based workout to help you on your way to the goals you want to achieve. What more could you ask for?

Like all exercise equipment, however, finding the best exercises for your exercise bands however isn't an easy thing to do. To give you a hand, we've put together 5 of the best and most diverse resistance band exercises that we could so that you can find out for yourself.

Bicep Curls

person performing a biceps curl with a resistance band

First up; bicep curls. Bicep curls are potentially the most commonly thought of strength exercises when it comes to any form of strength training, and their diversity means that they have landed a place here too. The bicep curl with a resistance band is based on the resistance band being placed under your foot or around something stationary where the resistance is directly below the elbow. The exercise can be performed with any resistance band making it ideal for practicality as well as efficiency. You can move through the different resistance levels until you find the right resistance for your needs and can progress accordingly.

The bicep curl also allows for several variations in order to keep things mixed up and really maximise the progress to reach your goals faster and keep things fresh, like adding in concentration or hammer curls to the workout. That's just a little food for thought.

Resistance Band Push-ups

a person performing a resistance band push up on a beach

Push-ups are almost universal in terms of strength training, as very few workouts rule them out. Their results and effectiveness are reputable, and they can be performed again with massive variations. One of these is of course, with the use of a resistance band.

The band is placed under or around your hands and goes around your back, pulling toward the floor. This extra resistance means that the intensity is turned up and really works the chest and the triceps. Again, if you're using this in your workouts, don't forget some push-up variations too. Get creative.

Squat to Shoulder Presses

person squatting with a resistance band

The squat to shoulder press is one of the more advanced resistance band exercises on the list. It really works most of the leg muscles, as well as the triceps and shoulders, and requires a lot of effort to do.

The basis is to put the resistance band under your feet to perform a squat repetition, before raising the band directly upwards above your head after the upward motion of the squat. The difference in strength between the legs and the shoulders may mean that it is harder to find a good resistance to use, however, any resistance will give good results if done properly.

Leg Raises

person performing a leg raise with a resistance band

The lying leg raise is another timeless classic, iconic in representing resistance bands for decades. It's a great exercise for your inner and outer thighs as well as your glutes, which is always useful since they are so powerful.

The band goes around both ankles while laying on your side, before lifting your leg upwards, stretching the band and working the leg muscles that the squat just won't reach, such as the abductor and the adductor muscles, as well as others in the hip and elsewhere too! It's a lot more complex than it looks.

Pull Aparts

Pull-aparts are very much what they sound like. They're extremely useful for targeting the back muscles, which is always a challenge when working without weights. It's a great way to build up your upper to mid-back section as a whole.

The resistance band is simply held outward in front of the torso and with one hand on each side of the band, pulled apart working the mid-back range. This is a difficult exercise and can be easy to get wrong so really keep an eye on your form. Use the resistance band that is right for you. Anything too hard will prevent a proper repetition and may cause lessened results.

 

 

All of these exercises still pose the risk for injury if not done properly. As always, make sure that form is as good as it can be, and that you're doing the exercises properly. Another huge factor is making sure that the resistance band you are using is the right resistance. Increasing resistance before you are ready is one of the easiest ways to create bad habits and essentially damage your progress as a result. Be just as careful as you would with any other exercise.

 

 


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.