Easy Resistance Band Exercises

Easy Resistance Band Exercises

When gyms are closed and workout studios have cancelled all classes, it might be time to try some new at-home workouts—like a resistance band workout or a  Resistance band workouts consist of a series of exercises completed with stretchy, elastic exercise or resistance bands. Resistance band exercises can work arms, legs, abs, and more: Consider it a full-body workout, with only a resistance band (or a few) as equipment.

For those just learning how to start working out, resistance band exercise for beginners—paired with stretching with for recovery—can be a great place to start. Resistance band workouts are low-impact, which can protect joints, and resistance bands themselves are affordable, easy to find, and even easier to store.

Resistance band workouts can include a range of exercises working a variety of body parts, making it an effective workout whether you have a home gym or are using your living room as a workout space. This blog can help as you’re learning to master the exercises, but you can also use these clear, simple diagrams to learn a few resistance band moves to help you get started. From a resistance band lunge to squats with a chest-working overhead press, these exercises will help you get stronger, one move at a time.

10 Resistance Bands Exercise For Everyone

  1. One Arm Chest Press

The one-arm chest press is perfect for working not only the chest muscles but the core as well since you have to hold your body steady as you move your arm through the exercise.

Wrap the band around a sturdy object behind you and loop one handle through the other.

Hold the end in the left hand and step away from the anchor point until there’s tension on the band. Begin the movement with the left arm bent, ​the band coming under the arm and the elbow bent at 90 degrees, palm facing down.

Squeeze the chest to press the left arm out in front of you. Come back to start and repeat for 16 reps on each side. You can also do this exercise in a superset with the one arm fly exercise, alternating each exercise.

  1. Good Morning

You need to train your lower-back if you want to squat and deadlift pain-free. Enter the Resistance Band Good Morning. It’s a far safer (yet effective) option than Barbell Good Mornings for building a healthier back.

Push your butt back. Don’t let your back (either lower or upper) round during any part of the movement.

  1. Squats

Take your squats up a notch by adding a resistance band into the mix for a killer resistance band glute workout. 

Use a light resistance band for this. Step on the band with both feet shoulder-width apart. Hold onto the ends of the band with one hand on each side. Then squat. This added resistance from the band mimics the same stimulus as using free weights or a cable machine. Your legs and butt will definitely feel the burn.

  1. Lateral Raise

Begin seated in a sturdy chair with the band under your feet and your feet flat on the floor. Place your hands in the last loops (or grasp the ends of the band) and place your elbows by your sides with your arms bent at a 90-degree angle (above). Roll your shoulders back and engage your core: gently tilt your pelvis toward your belly button and brace your stomach muscles as if for impact.

Push through your heels to stand as you simultaneously raise your elbows out to the sides and lift your hands up to the front of your chest; stop when your elbows and fists are at shoulder height (above). Keep your weight in your heels, your chin up, and your torso tall as you lower back down to sit. 

  1. Overhead Band Pull Apart

As you pull down on the band, pinch your shoulders together as you go. Start with the band overhead, gripping a little wider than shoulder-width apart. Bring the band down by slowly pulling apart, pinching the shoulder blades as you go. The arms will sink until about shoulder height. Pause, then slowly rise back up and repeat. Resist the urge to have the resistance band “snap” you back up. Do this by slowly controlling the movement.

  1. Lunge With Bicep Curls

Place the centre of the band under the instep of your left foot and position your right foot about two feet behind you. With an underhand grip on the resistance band’s handles, perform a biceps curl while bending your knees to lower into a lunge position. 

Complete 20 repetitions. Switch legs and repeat.

  1. One Arm Triceps Extensions

This simple triceps extension is perfect for working the muscles in the back of the arms. Be sure to keep the shoulders down throughout the movement and concentrate on squeezing the triceps muscles.

Hold the band in both hands at shoulder level with right arm bent so that it’s in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides. Complete 16 reps on each side.

  1. Back rows

You don’t need weights or a rowing machine to get your back row on either. To do it, grab your resistance band and take a seat on the ground. Run the band over both feet as your anchor. Sit up nice and tall, and pull both hands back in a rowing fashion using a neutral grip. This will help build back strength, flexibility, and stamina.

  1. Anti-rotation Press

Chances are, you need to train your obliques (the muscles which run along the side of your core) more. While not part of the “6-pack” crew, these core muscles actually act to resist your torso from rotating – and that’s important because it helps stabilize your spine.

Press the band straight out. Don’t allow your body to rotate. The narrower your stance, the harder it gets.

  1. Band Deadlift

You really can deadlift with all sorts of objects and resistance band deadlifts are a great exercise. Step on the band, about shoulder-width apart. Push your hips back to lower and grab the band. Your palms should be facing each other and your shins should be mostly vertical. While holding the band, hinge your hips forward like you would in a normal deadlift to stand up. When standing, push your hips back, lowering back down. Repeat.

Make sure you pull with your arms during the movement, which will engage your back. 


As you can see, adding resistance bands into your training is relatively simple. You can transform most bodyweight exercises into a tougher version of itself with the application of resistance bands.

If you’re not already using bands in your training, just give it a go. It could significantly increase your performance while helping to keep you injury-free.

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