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Exercises and Workouts for Resistance Bands


Updated July 07, 2014

If you're ready to try your resistance bands, below is a list of basic moves to get you started. I've provided tips for each exercise and you can click on the links to view the exercises. All of these moves are shown in full detail with instructions at Resistance Band Workouts for Beginners:
  • Chest Press. For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a 'goal-post' position (parallel to the floor) throughout the movement.
  • Seated Row. For this move, you can keep the band where it is and simply turn around so that you're facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back.
  • Bicep Curls. For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
  • Squats. For squats, stand on the band and hold the handles up towards the shoulders (elbows bent) to create more tension. You'll probably want to use heavy resistance here since your leg muscles are large and will usually require more tension to fatigue them.

These are just a few examples of band exercises. Below is a list of full workouts you can try or, if you don't like the idea of using bands for your entire workout, try incorporating some of the exercises with your traditional weight routine for variety and challenge.

Resistance Band Workouts

Page 1: Choosing and Using Resistance Bands
Page 2: Buying Resistance Bands
Page 3: Exercises and Workouts with Resistance Bands

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