list of best resistance band exercises

Best 70 Resistance Band Exercises

This article is for everyone who for any given reason doesn’t go to the gym or simply can’t go to the gym.

List contains the best 70 resistance band exercises out there which offer a killer and brutal training session.

I’ll show you some great exercise ideas you can literally do anywhere and get great results from in a very short amount of time.

So why resistance band exercises and not simply body weight exercises?

Bodyweight exercises are awesome, however, resistance band exercises simply offer a different level of intensity and have many positive aspects when it comes to training.

Benefits Of Using Resistance Bands

  • they are cheap (especially compared to actual fitness equipment)
  • easy to store (which is extremely convenient especially when traveling)
  • user-friendly and safe (doing heavy weight training with actual weights often requires a spotter for safety reasons, resistance band exercises do not)
  • very convenient (you can do resistance band exercises almost anywhere)
  • they provide constant tension on the muscle (when doing certain free weight exercises this is not the case)
  • they provide a unique type of tension (which becomes increasingly stronger going towards the “top” of the movement)

Click here to get resistance band set that we recommend.

Resistance Band Leg Exercise

Let’s start off with resistance band leg exercises. There are numerous reasons why one should train legs and leg resistance band exercises provide a unique way of doing so. With the following exercises, you will be able to provide a unique muscle tension to every single muscle in your lower body.

1) THE SQUAT


2) WIDE STANCE SQUAT
wide stance squat example
3) LUNGES

4) THE DEADLIFT

5) STIFF LEGGED DEADLIFT

6) LEG ADDUCTION

7) LEG ABDUCTION

8) HIP EXTENSION

9) HIP FLEXION

10) KNEE FLEXION

11) KNEE EXTENSION

12) CALF EXTENSIONS

Resistance Band Back Exercise

There are many different muscles which constitute the back and it is important to hit every single one of them for optimal results. You will be able to do so with the following resistance band back exercises. As in the case of the above-mentioned resistance band exercises for legs, the following exercises allow for a unique stimulus to be placed on the targeted muscles.

13) PULL-DOWNS

14) UNILATERAL PULL-DOWNS

15) ALTERNATING ARM (change arms repeatedly) UNILATERAL PULL-DOWNS

16) ROWS

17) UNILATERAL ROWS

18) ALTERNATING ARM (change arms repeatedly) UNILATERAL ROWS

19) PULL-OVERS

20) BENT OVER ROWS

21) BENT OVER UNILATERAL ROW

22) BENT OVER ALTERNATING ARM (change arms repeatedly) ROW

Resistance Band Exercises For Shoulders And Traps

The shoulders are a body part which gets a lot of work done even through back and chest exercises. Nevertheless, having well-developed round shoulders can complement any physique and make it look more aesthetic. The following resistance band shoulder exercises are great for your overall shoulder development. Keep in mind, that different exercises target different heads of your shoulder muscles.

23) STANDING OVERHEAD SHOULDER PRESS

24) UNILATERAL OVERHEAD PRESS

25) ALTERNATING ARM (change arms repeatedly) UNILATERAL OVERHEAD PRESS

26) UNILATERAL LATERAL RAISE

27) ALTERNATING ARM (change arms repeatedly) LATERAL RAISE

28) BILATERAL (raise both arms at the same time) LATERAL RAISE

29) FRONT RAISE

30) UNILATERAL FRONT RAISE

31) ALTERNATING  (change arms repeatedly) ONE ARM FRONT RAISE

32) STANDING REAR DELT PULLS

33) BENT OVER REAR DELT RAISE

34) FACE PULLS

35) STANDING UPRIGHT ROW

36) SHRUGS

Resistance Band Chest Exercise

Think you need a bench press or a set of heavy dumbbells to train your chest? Think again! These resistance band chest exercises can offer an intense training and pump. You are no longer reliant on any expensive equipment to get a great chest workout in. Simply take your bands and do the following exercises.

37) PUSH UPS

38) MODIFIED PUSH UPS

39) CLOSE GRIP PUSH UPS

40) MODIFIED CLOSE GRIP PUSH UPS

41) STANDING PUSHES

42) UNILATERAL FLYS (shown with low elevation)

43) ALTERNATING ARM (change arms repeatedly) FLYS (possibly use 2 bands)
44) BILATERAL (use both hands at the same time)  FLYS (possibly use 2 bands)
45) FLYS DONE FROM DIFFERENT ELEVATIONS (medium, high)

Resistance Band Exercises For Arms

As in the case of shoulders, arms to get a lot of work done simply through training other muscle groups. In this case training the chest, back and shoulders. Nevertheless, if you wish to add more arm size to your arms or sculpt your arms then you should definitely try the following resistance band exercises for arms. In the following segment you can find biceps and triceps exercises with resistance bands and with the help of these exercises, you can take your arm development to another level.

46) BICEPS CURLS

47) UNILATERAL BICEPS CURLS

48) ALTERNATING ARM (change arms repeatedly) BICEPS CURLS

 

49) HAMMER CURLS

50) UNILATERAL HAMMER CURLS

51) ALTERNATING ARM (change arms repeatedly) HAMMER CURLS

52) REVERSE GRIP CURLS

53) UNILATERAL REVERSE GRIP CURLS

54) ALTERNATING ARM (change arms repeatedly) REVERSE GRIP CURLS

55) STANDING OVERHEAD TRICEPS EXTENSIONS

56) UNILATERAL OVERHEAD TRICEPS EXTENSIONS

57) ALTERNATING ARM (change arms repeatedly) OVERHEAD TRICEPS EXTENSIONS

58) TRICEPS KICKBACKS (unilateral version shown in picture)

59) UNILATERAL TRICEPS KICKBACKS

60) ALTERNATING ARM (change arms repeatedly) UNILATERAL TRICEPS KICKBACKS

Resistance Band Exercises For Abs And Lower Back

Having a strong core and well-developed abs is crucial, not only for aesthetic reasons but for being able to stay injury free in the long run. The following resistance band abdominal exercises will push you to your limit. In addition to that, these resistance band abdominal exercises can be performed by anyone because you can simply adjust the intensity accordingly to your needs.

61) STANDING CRUNCH

62) KNEELING CRUNCH

63) AB TWISTS


64) SIDE BENDS

65) STANDING SIDE BENDS

 

66) ALTERNATING (change sides repeatedly) SIDE STANDING SIDE BENDS (possibly use 2 bands)

 

67) LYING CRUNCHES

68) REVERSE CRUNCH

69) REVERSE CRUNCH – ONE LEG AT A TIME

70) GOOD MORNING

 

How To Apply These Exercises Into A Training Plan

I would suggest using these exercises according to your own specific goals and needs.

For instance, if you want bigger legs than you should take a bigger emphasis on the resistance band leg exercises provided above and even prioritize them by training them first in your training session when you have more energy.

I would also suggest training with these resistance band exercises in a so-called circuit training style where you do multiple exercises one by one with shorter rest intervals in between exercises (an example of this is provided below).

Having said that, just play around with the resistance band exercises provided to your liking and you’re good to go.

Rep Scheme

It is important to vary your rep ranges from lower to higher reps in your training program to achieve the best results possible.

While you most probably won’t be maxing out with resistance bands, stronger bands can offer quite a bit of resistance and will force you to work in a bit of a lower rep range.

With that being said, most of your work will probably be done in the 5–20 rep range while doing resistance band exercises.

Resting Time

If you intend on training with resistance band exercises in a circuit type of fashion as I suggested before then the best way of training would be to take minimal pauses in between exercises and a bit longer rest pauses between each circuit (an example of this is provided below).

If you do not intend on doing a circuit style of training than simply take longer rests (around 2+ min) when training larger muscle groups such as the legs or back and shorter rest (30–60 s) when training smaller muscle groups like the arms or rear delts for instance.

Sample Training Routine

CIRCUIT 1 – EXERCISE

Squat

Unilateral pull-down

Bilateral triceps kickbacks

Reverse crunch

Push Ups

Complete circuit 1 by doing one exercise after the other without any rest.

After finishing circuit 1 take a 2–3 min rest and move on to circuit 2.

CIRCUIT 2 – EXERCISE

Alternating arm overhead presses

Ab twists

Unilateral lunges

Bilateral rows

Hammer curls

Complete circuit 2 by doing one exercise after the other without any rest.

After finishing circuit 2 take a 2–3 min rest and go back to circuit 1. Repeat as many times as you want.

Conclusion

The above-mentioned circuits are just one of the many different variations of how you can incorporate resistance band exercises into your workout.

Use your imagination, play around with different exercises selections, different rep schemes and rest pauses and different types of bands and the sky is the limit.

I wish you a hard and great training session using resistance band exercises!