Ultimate Resistance Band Exercises Guide: 49 Ways To Boost Your Fitness

Time is the only thing that limits the people on this planet.

There are many things that we do on the daily basis that take a lot of our precious time. Things like a job, sleeping, socializing, and so on and on.

With all the work that needs to be done, who has time to go to a gym and exercise anyway?!

It is especially true if your job description is to travel a lot and stay in hotels. There is no time for health and fitness.

If you don't have much time to exercise or to go to the gym, but you would like to get/stay fit, I may have a solution for you.

They are colorful. They are stretchy and affordable. They are resistance bands.

If you wish to find out what these silly-sounding things are, why they are so good for you and to see all the best resistance band exercises, you’re at the right place.


What Makes Resistance Bands Different And What Are Its Benefits?

resistance band benefit

The resistance band, as its name suggests, is the band made out of the particular type of rubber, designed specifically for fitness and working out. There are different colors of bands and varying levels of resistance that they provide.

They can be an essential tool for people who need different exercise stimulation. Bands are ideal for individuals who don't have enough time, money or strength to lift weights. Of course, bands can be great even for people who have all these things because they are good for everyone.

What Makes Resistance Bands Different From Free Weights?

resistance band vs free weight

There are a lot of things that make resistance bands different from free weights. Let's start with the most obvious, resistance bands are a lot cheaper and require way less space to use them. Nearly everyone can afford them and workout using them even in tight spaces, which is just great.

Another great but quite obvious benefit – resistance bands are mobile, and you can carry them wherever you want to go. Be it your hotel room, a forest or a park; the bands got you covered.

Now, let's talk about the things that are not that obvious. Resistance bands are a great tool for building your muscles, flexibility, and stability of the whole body.

They are quite beneficial for beginners as well as experienced weightlifters. If properly implemented, resistance bands can be an excellent instrument for specific sports exercises.

Unlike weights, bands offer a continuous load throughout the movement. Meaning, the more you stretch the band, the more load it will deliver

Next, they can reach many different angles of exercise movements, hitting the muscle groups from different sides and on a different level, stimulating the muscle very efficiently. The resistance bands can give you the freedom and maneuverability to choose from hundreds of exercises.

The resistance they provide is quite different compared to free weights. Exercising with free weights, your muscles won’t be under tension during the entire movement because of the nature of the move.

While training with resistance bands, the whole move you make is under some kind of pressure (with different angles), resulting in more complete stimulation.

One downside that can be considered is the limitation of resistance (you can lift or pull up to a certain point), while with free weights, you can always add more.

Don’t get me wrong – there are a lot of benefits to weights. For example, with the free weights, you can go for that 1RM (or the biggest weight you can lift), use the negative repetitions, and much more.

The smartest thing to do would be to combine free weights, resistance bands, and bodyweight exercises.

Resistance Band Exercises Before And After The Injury

resistance band after and before injury

Only a healthy athlete is a good athlete, and because of that, it is an imperative to prevent injuries. Resistance band exercises are great in that regard because they activate many stabilizer muscles that we don't usually trigger during our regular workouts.

Many typical gym rats want broad shoulders, large "guns" and pecs. Unfortunately, they don't realize that serious injuries can occur if they constantly do exercises for those body parts. Whenever we do some muscle groups, we should also do some antagonist muscle groups as well as stabilizers to prevent injuries and retain a good and healthy posture.

One of the best examples of that is the shoulder muscle or deltoid. For people to obtain those strong, rounded shoulders, they have to do a lot of sets and repetitions of shoulder presses, front and lateral raises. In time, shoulder muscles get bigger and rounder, but rotator cuff muscles can't follow in the same manner, stabilize the shoulder joint and prevent injuries.

Some resistance bands exercises are terrific especially for those muscles (infra and supraspinatus, teres minor and subscapularis muscle). They actively prevent injuries and strengthen those stabilizer muscle groups. Rotator cuff tearing is quite common in sports, and gym rats are not the only ones affected.

Athletes in a bunch of different throwing or punching sports (baseball pitchers, boxers, quarterbacks, swimmers and so on) are on the blacklist too. Unfortunately, if injuries already occurred, resistance bands are a perfect tool for regeneration of those aching muscles and tendons.

With them, you can do a specific set of exercises with just the right amount of load on your muscles and tendons to work but don't worsen the injuries. In time, your muscles will heal, and you will have a stronger base for more challenging exercises.

Prerequisite Equipment

prerequisite equipment

As for the equipment needed for successful working out, there are not many of those you will need. I use several things every time, and those include fingerless gloves, which will prevent the blisters and will also fixate my wrists, thus preventing injuries. An increased grip is also a benefit.

My working out outfit consists of something made of cotton so my skin can breathe, and sweat properly – the airflow is necessary. A standard t-shirt will do the trick at the beginning but choose the one which follows the line of your body, and it is not too tight.

The shorts should be comfortable, and above-knee length, so your movement will not be restrained. As a material, Neoprene is highly resistant and comes in wide array of designs and colors.

Sneakers should also be meant just for exercising so you will have to invest a bit of money. Of course, resistance bands are needed, but I tend to throw in some extra appliances such as anchors for doors so I can use this surface as well, along with several padded bars of various lengths, which can serve as replacements for weights.

The equipment I use most often consists of:

  1. Gloves Harbinger Power Gloves which are plain, simple and lightweight.
  2. T-shirt – Basically whichever I find at the moment, as long as it is made from cotton
  3. Shorts – Here as well I use old ones.
  4. Shoes – Whatever you feel comfortable in; I suggest investing in training shoes, because it will be better for training, and provide stimulation for you to exercise more

Tips And Advice

Stretching before and after every workout is a general rule of thumb, and this system is not different.

Be careful not to get hurt, and if you are uncertain which resistance band to use, always go from weakest, and work your way up. Your equipment should be clean and neatly put aside if you are not using it at the moment.

49 Resistance Band Exercises

The possibilities for a workout with resistance bands are endless; you can engage your entire body in a fully-functional training and have at least several exercises for each part of your body. With the band's flexibility in training, the dimension of your workout can change, especially in angles and tension you apply.

Here I’ll list some resistance band exercises you can use and utilize in different types of training. Each of the exercises is explained in detail and provides additional video on how to perform the specific move.

As said before, you can apply different angle and pressure on different moves, and experiment with the resistance bands to reach higher peaks of training efficiency and muscle development.

I’ve separated the exercises based on the parts of the body, you can click on each section to jump to a specific section:


1. Attached Triceps Overhead Press

Begin with your bands attached to the head jamb of the door behind your back. Now turn away from the door and anchor with one foot in front lean forward, take the bands above your head, and start pushing the handles upward and down.

Be careful not to bend your back and not to move your elbows – keep them close to your head, and keep the forearms parallel to the ground. When doing repetitions, watch for the intensity level and adjust your distance from the anchor accordingly. Aim for 12 perfect reps for each set.

2. Two Arm Triceps Kickback With Resistance Bands

To do this exercise, place your resistance band anchor in the door, somewhere around your hip height. Thread the resistance band of your choice and attach the ankle straps on both ends. Grab them, ensuring that you have the lockout grasp. Walk backward away from the anchor, putting tension on the band.

When you’re at the desired distance (you’ll feel it by band’s resistance), bend both your knees and hips a bit while keeping your back straight.

From this position, bend your hips even further to reach almost parallel angle to the floor with your body and start flexing your arms to a straight position. Keep your elbows high, so your triceps is parallel to the floor. Ten reps per set is an ideal repetition count.

3. One Arm Tricep Pressdown

Grab the ends of the band then take one end, press it down to the top of your shoulder, and hold it there tight. With your other hand press down the other side of the band until your arm is fully extended. You can also use the anchor fixed at the shoulder height, and place the band on top of your shoulder while facing away from the anchor.

Keep the upper part of your arm immobile and just move the elbow joint. Do this for ten to fifteen repetitions and then switch arms. This one is great for isolating the triceps muscle and can be done as a burn out exercise at the end of a workout.

4. Standing Tricep Extensions

Stand on one end of the band with your foot to secure it, then take the other end and lift it up behind your back. Your arm should be up vertically, bent at the elbow so that your forearm is behind your back. Holding the handle behind your back push it straight up until your arm is fully extended, then bring it back down slowly.

Remember to switch arms, and make sure to mobilize your shoulders before doing this exercise.

5. Band Biceps Curl

Stand in the middle of the band with both feet to secure it, grab the handles with your palms facing up, and stand in an upright position. With elbows fixed on your sides, pull the band up towards your shoulders using only your biceps and then slowly return them down.

Make sure to keep the upper part of your arm immobile, your shoulder blades pushed back, and your elbows fixed on the sides of your body but moved slightly forward, for better effect. The 10-12 rep range is great for this exercise, depending on the band you use.

6. Seated Preacher Curl With Resistance Bands

With anchor placed on the bottom of the door and secured, place the handles on the each side of the resistance band you selected. Take the handles, and sit on the floor far from door enough that band starts to stretch.

With your feet on the ground, knees bent, place your elbows on top of your knees and use the pure biceps strength to pull the handles toward your face.

Finish with both hands next to your face, squeezing the biceps tightly for five seconds. Eight to ten reps (depending on the band you use) will be more than enough.

7. Arms Up Standing Bicep Curl

Secure the bands in the door jamb at about chest height, grab the handles and make a few steps back facing the door. Put your arms in a horizontal, fully extended position and then pull the handles towards your face, keeping your arms immobile.

Return slowly to the starting position and then repeat. Keep your back straight, chest up and abs tight while performing this one. A wider stance with knees slightly bent will help you maintain the position.

8. One-Arm Biceps Side Curls

This one is good for hitting the bicep from another angle. Secure the band using the door at chest height. Connect both ends of the band to one handle, step away and stand faced sideways to the door.

Hold the handle, put your arm parallel to the floor and then pull the handle towards your head until it is fully flexed. Keep the upper part of your working arm horizontal at all times and concentrate on using only your biceps. Return slowly and switch arms after ten to twelve reps.


9. Squat With Resistance Band

Stand on the band to secure it with your feet your shoulders width wide, then grab the handles with the reverse grip, and drag them behind your body. Put the band behind your back and turn your palms forward. Your hands should be in a position as if you were doing a barbell squat.

Squat down until your legs are parallel to the floor and push yourself up until your legs are fully extended and then squat down slowly. Try to pause for a second while in the lowest position, to improve the tension on the muscles. Ten to twelve repetitions per set is a good repetition count.

10. Lateral Lunge

This is one of my favorite ones when it comes to legs-oriented workout. Wrap the waistband around your waist, connect it to a resistance band and fixate the anchor at the wall on your side at the same height. Thread the band in the anchor and move aside to stretch the band.

Start doing lunges in the direction where the band pulls you. The band will counter you on the way back, which will give you a good hip-based strength and activate all of the muscle groups in your legs, especially ones responsible for stabilization.

This exercise will complement and improve your leg training significantly, more than many others. This video can show it better.

11. Attached Split Squats

Wrap the band around your waist and anchor it to the wall in front of you. Now, with the band stretched, go into a split squat, until your rear leg reaches 90-degree angle.

Go for ten reps, swap legs and repeat. This way you will get additional tension from resistance band, thus improving your workout output. The band’s resistance will pull you towards the wall, and you’ll have to put in more work to stabilize your movement and resist the band’s pull. 

You can switch directions (band to the right, to the left, front, or back) to work on your stability and overall strength.

12. Resisted Glute Bridge

This one is quite simple, yet very effective. Lie down on your back and bend your knees. Put the resistance band over your hips (the folded towel tip works in here as well) and hold it down to the floor with your hands. Lift your hips up while pressing down the band with your hands, thus adding resistance.

Both your hands and your lower back & glutes will feel the pressure, giving you a great workout. To enhance the exercise, you can try holding in the top position for intervals of time – this will bring the tension up and improve your training.

13. Deadlifts

Stand on the thicker band with your feet shoulder-width apart to secure it. Hinge back and grab the handles from the floor while positioning yourself for a deadlift. Bend your knees and hips, tighten your spine, lock your shoulders and pull the handles up using your lower body until you are in a standing position.

Slowly return down while maintaining the overall tightness of the entire body. To ensure the proper tension, use several bands and handles. Five to eight tough repetitions are the aim here. To add the tension, you can use several bands, and to maintain the grip you can attach the wrist straps to help you.

14. Reverse Lunges

Stand on the middle of the band with one foot to secure it, take the handles and hold them at shoulder height with your palms facing forward (as if you were holding a barbell for doing shoulder press). With your other leg, step back into a lunge. Keep your torso upright, your chest out and abs tight.

When lowering into a lunge go straight down without leaning forward, and keep your knee behind the toes.

15. Donkey Kicks

Attach the band to the bottom of the door, insert one foot in a handle and kneel down facing the door. Push back the leg which is attached to the band until it is fully extended, squeeze your glutes hard, and then bring it back into the starting position. Do this for a few reps and then switch legs.

This is an excellent glute exercise and can be performed as a finisher on leg day.

16. Standing Hamstring Curls

This exercise is a good way to isolate the hamstrings, and it can be used as a burnout after doing deadlifts. Attach both ends of the band to a bottom of a chair, place the band on your Achilles and stand upright facing the chair.

Hold the chair with your arms, keep your thigh vertical, flex your leg backward until you reach a 90-degree angle, and then return it slowly to the starting position. Perform as many reps as you want and switch legs.


17. Assisted Pull Ups

Take the band and attach it to the bar where you are doing pull ups. Now, attach the other end of the band to the lower end of your shin, and bend your knee behind. Now, grab the bar, bend the other knee, keep both legs in this position and start pulling yourself towards the bar.

The stronger bands will help you even if you can’t do a single pull up. On the other hand, mixing grips and width of the grip will ensure that your every muscle is trained well.

18. Bent-Over Back Rows

Stand on the band to secure it with your feet, bend your body in both your knees and hips, and grab the handles. Pull the handles straight up until your elbows reach a 90-degree angle. Return your arms slowly to the beginning position.

Always keep your back straight, and be sure to loosen up the biceps, because you want to pull with the strength of your lats, not your hands. While pulling, keep the final position of the pull for one second and squeeze your lats the hardest you can.

19. Seated Row

Sit down on the ground, extend your legs forward and put your feet in a vertical position. Take the band and throw it behind your feet to secure it. Shoulders should be down and back, and with your forearms parallel to the ground, pull the band back horizontally.

Keep the arms fully flexed for a few seconds, and then return them slowly to starting position. When doing this exercise keep your back straight, and abs tight at all times. The no-biceps rule is a must in here.

20. Seated High Row

This variation of the seated row is amazing for working the lats from a different angle. Secure the band to the upper part of the door, grab the handles and sit down on the floor. Your knees should be slightly bent, and you should be pressing the door with your feet as if you want to push your body back.

Pull down the band with your palms facing each other until you reach a 90-degree angle with your elbows. Return the arms slowly to the starting position. You can combine this one with the previous, hitting your upper back from different angles. Ten to fifteen reps is the desired count.

21. Lat Pull Down

This is a magnificent exercise for all those who are unable to perform pull-ups since it will help them gain the strength for that. Secure the band in a door jamb above your head. Take a step away from the door, take the handles, and kneel down while facing the door.

With your palms facing each other, pull down and back until you form a 90-degree angle with your upper arms and forearms. Return slowly to the starting position. While doing this one, keep your back straight, and your glutes and abs tight.

22. Standing One Arm Row

This is a great burnout exercise for finishing your back workout. Secure the band at about chest height using the door. Take the handle with one hand, step away while facing the door, straighten the arm and bring it to a horizontal position.

Stand with your knees slightly bent, lean a bit backward, and pull back until you reach a 90-degree angle with your elbow. Return the arm to the starting position. Switch arms after a few reps. A slight step backward with one leg will give you a more stable stance.

23. Kneeling Straight Arm Lat Extensions

Attach the band to the top of the door to secure it, take the handles and put your hands through them so that they rest on your wrists. Take a few steps back and kneel down facing the door. With your arms fully extended push down until they reach a vertical position.

Do not bend your arms at any point. If you want the maximum effect of this exercise, you have to perform it correctly, so maybe it’s best to do it early in the workout while you have a lot of energy.

24. Lying Lat Pull Down

Secure the band at the bottom of the door, take the handles, take a few steps back, and lay down on the floor facing the door. Your arms should be fully extended above your head. Pull the handles back until you form a 90-degree angle with your upper arms and forearms.

Return the arms to the starting position and repeat. This exercise will isolate your lats unlike any other movement, and it is a good addition to a back routine.


25. Mountain Climbers

I love this exercise because it is very effective and does not require a lot of room, yet it burns a lot of calories. Start by kneeling down and wrapping the band around your hips, and grab it with your hands. Position your hands on the ground in shoulder-wide position, and go into a pushup position.

Start by tightening up your core, and start working your legs up and down towards your chest, one by one. Increase the speed of repetitions as you progress with conditioning, or start the two-legs variation. The one-minute series of repetitions will be a great place to look for, depending on your fitness level.

26. Russian Twist

This one might seem easy, but after a couple of sessions, you’ll quickly change your mind. (Especially if you use a heavier band)

To start, sit on the ground and bend your knees. Be comfortable, and put the resistance band around your feet, holding both ends with your hands. Raise them upwards and stretch the band (if necessary, adjust the length by putting the band around your hands multiple times).

Start twisting your body while maintaining a stable position of hands and hips fixated. Touch the floor near your hip to the left, and return to the right. That counts as one repetition. Do ten to fifteen per set.

27. Trunk Rotation

Secure the band into a door jamb at about shoulder height, grab the handle with both hands and move away from the door to create tension. Stand with your side turned towards the door and with your hands straight and horizontal. Rotate your torso away from the anchor point while holding the band, while tightening your whole body.

Return slowly to the starting position and continue in the opposing direction. Again, depending on your strength and endurance, you can choose a different band or increase the number of reps. Start with ten reps per side.

28. Anti-Rotation

Here’s a feisty one, in contrary to the trunk rotation. With anchor fixated on the chest height, you use the thick band and grasp it with both hands in front of you. Rotate yourself 90 degrees, and start moving laterally in the athletic stance. The band will limit your movement but try as hard as possible not to rotate your trunk while moving sideways.

To put it up a notch, try to hold for a second or two in the farthest position. The series of five to eight reps are enough.

29. Woodchoppers

Since we’re talking about rotating exercises, a woodchopper is a fine addition. This exercise starts just as the trunk rotation, with the anchor at a bit lower height (between the chest and the hips). You set like you’re going to do regular twists, but this time, you rotate to the maximum, simulating wood chopping.

While rotating, you go all the way the band allows you, and going back you don’t want to band to lose the tightness. Be at the reasonable distance. While rotating, twist your feet and keep the balance.

Don’t rotate just your arms - rotate your entire torso with arms fixated in front of you.

There is an advanced variation of this exercise, where you go from the low point high up on the reverse side. Rotating upwards engages your core further. Another variation; anchor goes up to the head height, and you pull to your bottom.

30. Kneeling Crunch

This one will activate your entire front abdomen, and affect strengthening significantly. Fix the anchor to your chest height, and thread a suitable resistance band through. Attach handles or ankle straps to both ends (matter of preference) and grab them while kneeling away from the anchor. The natural position for handles will be on your shoulders.

Start crunching down, but be careful to keep your back straight. There are variations of the crunch: the one where you focus on lower abs, middle abs, and upper abs. Ten to twelve repetitions per set is a good amount, depending on the band you’re using.

31. Reverse Crunch

This one is tough but very rewarding. To start, the anchor should be fixed on either your belly button height or at the bottom of the door (depending on your preference), with the resistance band and ankle straps attached.

Lay on the ground, and fix the anchor straps around your ankles. Set yourself at the appropriate distance to tighten the band, and with knees bent start pulling your legs to your shoulders. Go up until your hips are off the ground and your knees are touching your shoulders.

Be sure to stabilize yourself with your hands spread wide on the floor. Inhale when going down, exhale when going up, and try to perform ten proper reps per set.

32. Side Bend

This exercise will target your side abs, and inner stability muscles (near the spine). It’s pretty easy to setup: Just stand straight on your resistance band with one leg, and grab both handles with one hand. If the band is loose, shorten it to have a resistance to the pull. Start to bend sideways away from the band while maintaining a steady trunk and head position straight.

Depending on the resistance band you use, this exercise can be a simple warm-up or a brutal session of balance/abs training. Furthermore, depending on the effect you’re looking for, use the appropriate bands and extend or lower the number of repetitions.


33. Band Chest Press

Use the door to anchor the band at waist level, grab the handles and stand with your back towards the door. Move away from the door and push the handles forward with your arms parallel to the floor. Your back should be straight and your chest up. Pay attention to the stance, which should be a mild step forward to ensure more stability.

Tighten your core, and don’t allow your hips to move. When pushing your handles, you can use variations in the width of your hands, to hit the chest muscle from a different angle.

34. Band Push-ups

This is a basic pushup variation, enhanced by resistance bands. First, you wrap the band around your back and pull it down between the armpits. Get into the push-up position while pressing down the band to the floor with your hands.

Lift yourself up and slowly lower down while feeling the added tension of the band. If the band is somewhat inconvenient for you and makes you sore on the back, fold a towel around your back (where you’ll put the resistance band).

35. Hindu Push-up with Resistance Bands

Improving the classic Hindu pushup with resistance bands will push your fitness to another level. To perform this exercise, you place the band around your waist, cross it in front of you and anchor the ends with your hands.

The band will counter-push your movement, making this already difficult exercise more demanding. You can do them in series of ten to fifteen reps.

36. Incline Chest Press With Bands

This exercise hits your chest muscles from a good angle that brings them up and makes them bigger. Incline press starts with anchor fixed at your knee height. You thread the resistance band through it and attach the handles.

Position yourself away from the anchor and place your hands parallel to the door. Push your hands upwards and tighten your muscles in the top position. Series of ten to fifteen reps are very good, or you can use the combination from the video below:

37. Crossover Chest Fly

Chest fly is one of the best exercises you can do to build bigger, wider chest muscles. On the other hand, if performed bad, it can bring you to a world of hurt (high risk of injury) if you overload with dumbbells or machines.

Performing this exercise with bands is easier and puts you in control while maintaining a proper tension throughout the whole move. You start by setting up the anchor on the waist level, put a resistance band through it and attach handles. Grasp them with your hands standing away from the anchor.

Raise your hands parallel to the floor while keeping them slightly bent. While maintaining this position, bring your hands together using only your chest muscles. Put each hand on top of the other, and then swap their position for each rep. Eight to ten repetitions is a decent number of reps for this exercise.

38. One-Arm Chest Fly

To start this exercise, fixate your anchor on the stomach height, and put a resistance band through it. Attach the handle to the both ends of the band so you can use it with one hand.

Position yourself sideways away from the anchor, holding the band in one hand. Have a wider, very stable stance, and be at the proper distance for the band to stretch.

Stand straight, put your chest up, and raise your other hand in front yourself. While maintaining stable position (pay attention to the spine and your elbows), pull the handle by using only chest muscle. Do series of eight to ten repetitions.


39. Overhead Shoulder Press

Start with fixing the band with your feet, and tension it over your palms facing upward. Now, stretch your hands above your head. Once fully extended, stretch the band outward, to additionally engage shoulder area. If you’re tall and are afraid your band will snap, you can shorten the legs distance, or even kneel on them.

Slowly lift your hands while holding the band and pay extra attention to your hands positioning. Make sure your lifts are in one line like you’re lifting the bar with weights. Ten reps per set is a good count.

40. Lateral Deltoid Raise

Stand on the thinner band with your feet hip-width apart to secure it. Attach and grab the handles, stand up and lift your arms laterally while keeping them straight until they reach a horizontal position while inhaling.

Lower down the arms slowly while exhaling. When you have enough strength, you can add 10-sec holds in the top position, to improve the effect of the workout.

41. Seated Rear Shoulder Row with Resistance Bands

This one is performed on the ground, with the anchor placed around your hip height (or even slightly lower) when you sit on the ground. Handles are connected to the each end, you position yourself far enough for the band to start stretching.

You sit on the ground with knees bent and heels on the ground, and place your arms parallel to the ground, holding the handles overhand. Pull the handles until your elbows pass your chest level. Keep a loose grip to focus on the rear shoulder muscles to pull the handles.

42. Reverse Fly with Resistance Bands

Here’s another rear shoulder blaster which will engage your whole arms alongside the shoulder region. You place the anchor on the chest height (always try to use the hinge side of the door for safety reasons), thread the resistance band and put handles on the end.

Grasp the handles overhand, and bring them together in front of you while maintaining a vertical grip and band stretched. Spread your wings but keep your arms slightly bent.

43. Lying Lateral Raise with Resistance Bands

One of the best exercises for shoulder development, the lateral raise, can be performed very efficiently with resistance bands while lying on the floor. It’s very effective for people who don’t want to engage the lower back or people who suffered from an injury.

To perform this exercise, you mount the anchor to the bottom of the door and secure it, thread the resistance band and connect the handles or straps. Lay on the ground in front of the anchor, bend your knees and grasp the handles. Now raise your hands laterally while maintaining the horizontal angle of your fists to hit the middle muscle of the shoulder.

44. Standing Front Shoulder Raise

Again, one of the basics, and one of the most effective exercises for shoulders. It’s pretty simple: you chose the resistance band, mount the handles on the ends and place it on the floor. Step on it, and maintain a proper posture while raising your hands in front of you up to your chin level.

Keep your arms straight all the time, and maintain a horizontal grip to target the shoulder muscle properly.

45. Upright Band Row

This is one of the best exercises for mid shoulders as well as traps. Stand on the middle of the band with your feet hip-width apart, take the handles from the floor, and stand in an upright position. With your palms facing your thighs, pull the pat straight up until you reach the chin with your hands.

Keep the hands as close to the body as possible, and when lowering your arms do it slowly and controlled. Squeeze your deltoids on the top position for a more effective workout.

46. Lying Shoulder External Rotation

This movement is a great warm up or a compliment to a complex shoulder routine. Lay down on your back, straighten your legs, and lift one leg up about 45 degrees in the air.

Wrap the band around your elevated foot to secure it, then grab the handles overhand and pull your upper arms down to the ground while keeping your forearms vertical.

Rotate your shoulders backward until the back of your palms touches the ground, then return slowly to the starting position. Do not lose the shape that your arms are in.

Combined Exercises

These are the exercises where resistance bands truly demonstrate their value. The compound movements and the combination of exercises that can be put in a single move (or series of moves) with resistance bands can elevate your training to an entirely different level. They are excellent for every aspect of training and provide a significant engagement of multiple muscle areas in the body.

Let’s check some great exercises you can incorporate into your current training regime, or try them separately:

47. Rotating Lunge with Pull Apart

Grab the band so that there is about 30 cm of space in between your hands. Put your arms in front of you fully extended and horizontal, and stand on the top of a lunge position.

While lowering yourself into the bottom of the lunge rotate your body to the side, and simultaneously pull your hands apart. Rotate back to the beginning position and bring your hands closer as you go up. Keep your abs tight throughout the movement.

48. Plie Squat with Lat Pull Down

This is a great exercise for a warm up or a calorie-burn regimen. Grab the band with your hands shoulder width apart, stand in a wide stance, and put your arms straight up in the air. As you lower yourself down into a squat, stretch the band with your arms.

Make sure to pull the band down and out until it reaches your chest. While you are going up, put your hands up in the starting position. Keep your chest up and back straight at all times.

49. Squat with Shoulder Press

Stand on the band with your feet about a bit more than shoulder-width apart in order to secure it. Take the handles and stand up with your upper arms parallel to the floor and your forearms vertical, palms facing forward, and the band behind the arms.

Squat down, and when you lift your body up into the starting position do a shoulder press simultaneously.

As mentioned before, these exercises can be performed in any regime of training, and you could implement them into your training no matter if you’re a complete beginner or experienced athlete.

There are hundreds of exercises (and their variations) more which you can use to progress in your training.

Disclosure: If handled irresponsibly, resistance bands can harm you or damage your surroundings. Don’t start any exercise program or get into working out with specific equipment if you have a condition of any type. Always consult your doctor first! RigorFitness staff isn’t responsible for any injuries or damage you may cause to yourself or your surroundings.

Resistance Band Workouts & Routines to Try

In the previous section I’ve introduced you to some basic, as well as advanced exercises and movements, and now is the time to put this knowledge into practice.

After carefully examining the instructions, and trying out a few exercises I suggest you to choose one of the workout routines listed below. They are tailored to different fitness levels and goals, so whether you are a beginner or expert, a busy person or someone with a lot of time on their hands, there is something for you.

Before picking a program, please read the general rules below.

General Rules

Since there are bands with varying resistances (from 2lbs up to 30lbs), choose the one that is appropriate for your strength and skill level. A good evaluation test is to take a band of specific resistance and try it out for several movements.

If you can easily do more than 15 repetitions of any exercise with it, you can move on to a band with higher resistance. Please be aware of your capabilities to prevent injuries and enjoy your workouts. Also, make sure always to use a proper form when performing every single exercise.

Please warm up, stretch and mobilize your joints before doing the workouts.

1. Fast Full Body Workout

Equipment: Resistance Band

This routine is optimal for travelers and those who do not have a lot of free time. The workout covers the entire body, and it can be done in 15-30 minutes depending on the intensity.

It will provide your muscles with the much-needed stimulation, help you maintain your figure, and burn some calories by breaking a sweat. The workout doesn't require much space and can easily be performed in hotel rooms.

Since this is a full body routine, it shouldn't be done more than three times a week. I recommend Monday-Wednesday-Friday, and the days in between should be rest days.


Warm Up:

  • Jumping Jacks 2 x 10

Band Exercises:

  • Squat 3 x 10
  • Push Ups 3 x 10
  • Deadlift 3 x 10
  • Overhead Shoulder Press 3 x 10
  • Bent-Over Back Rows 3 x 10
  • Trunk Rotation 3 x 7 (each side)


  • ​Stretching the entire body for 10 to 20 minutes

2. Beginner Upper/Lower Body Routine

Equipment: Resistance Band

This is a split beginner routine with an upper body and a lower body workout. It is intended for people who are new to resistance bands or those who are just becoming interested in fitness.

The program is not too strenuous, and the idea behind it is to help you learn some simple, basic movements and make your muscles adapt to exercising. The weekly routine consists of four workout days and three rest days.

Continue doing this program until you stop getting sore muscles the day after working out, and then you can move on to more challenging training.


Warm Up:

  • ​Jumping Jacks 2 x 10
  • Wall Push Ups 2 x 10

Band Exercises:

  • Chest Press 2 x 10
  • Bent-Over Back Rows 2 x 10
  • Overhead Shoulder Press 2 x 10
  • Standing Front Shoulder Raise 2 x 7
  • Bicep Curl 2 x 10
  • Attached Triceps Overhead Press 2 x 10
  • Woodchoppers 2 x 10 (each side)
  • Mountain Climbers 2 x 7


Warm Up:

  • ​Jumping Jacks 2 x 10
  • Bodyweight Squat 2 x 7

Band Exercises:

  • Squat 3 x 10
  • Attached Split Squat 2 x 10 (each side)
  • Resisted Glute Bridge 3 x 10
  • Standing Hamstring Curls 2 x 10 (each leg)

3. Short Push/Pull/Legs+Core Routine

Equipment: Resistance Band

This is a great routine for beginners since it is simple and not very physically demanding. It is also a great option for anyone who likes to have a short workout in the morning or the evening.

The program is separated into three parts according to the type of work that the muscles do - pushing, pulling, and leg work. Therefore, we have three work days covering each movement making sure that all the muscles are equally stimulated.

Monday - Push Workout

Warm Up:

  • ​Jumping Jacks 2 x 10
  • Wall Push Ups 2 x 10

Band Exercises:

  • Push Ups 2 x 10
  • Incline Chest Press 3 x 10
  • Overhead Shoulder Press 3 x 10
  • Standing Triceps Extensions 3 x 10

Wednesday - Pull Workout

Warm Up:

  • ​Jumping Jacks 2 x 10
  • Wall Push Ups 2 x 10

Band Exercises:

  • Bent-Over Back Row 3 x 10
  • Upright Band Row 3 x 10
  • Arms Up Standing Bicep Curls 3 x 10
  • Keeling Straight Arm Lat Extensions 2 x 7

Friday - Leg + Core

Warm Up:

  • ​Jumping Jacks 2 x 10
  • Bodyweight Squats 2 x 10

Band Exercises:

  • Squat 3 x 10
  • Resisted Glute Bridge 3 x 10
  • Reverse Lunges 2 x 10 (each side)
  • Mountain Climbers 3 x 10
  • Reverse Crunches 2 x 10

4. Muscle Building Band Routine For Men

Equipment: Resistance Band; Pull-Up Bar

This is a routine for guys in decent shape who want to switch things up in the gym a little bit. It is also a good option for those who want to maximize their home workout options.

This is a routine for guys in decent shape who want to switch things up in the gym a little bit. It is also a good option for those who want to maximize their home workout options.

Inspired by the classic bodybuilding approach, this schedule is divided into three work days a week, covering different muscle groups each day. The exercises should be performed slowly to get the best out of this routine.

Repetitions are fairly high as well as the number of sets. The purpose of these high numbers is to come close to failure with each exercise and ultimately stimulate muscle growth.

Monday – Chest and Triceps

Warm Up:

  • ​Jumping Jacks 3 x 10
  • Wall Push Ups 3 x 10

Band Exercises:

  • Push Ups 4 x 15
  • Crossover Chest Fly 3 x 10
  • Incline Chest Press 4 x 10
  • Attached Overhead Triceps Extensions 4 x 15
  • Standing Triceps Extensions 3 x 10
  • One-Arm Triceps Pressdown 2 x 10 (each arm)
  • Trunk Rotations 4 x 10

Wednesday – Legs and Shoulders

Warm Up:

  • ​Jumping Jacks 3 x 10
  • Bodyweight Squats 2 x 10

Band Exercises:

  • Squat 4 x 15
  • Attached Split Squats 4 x 10
  • Deadlift 4 x 10
  • Hamstring Curls 3 x 10 (each leg)
  • Overhead Shoulder Press 4 x 10
  • Upright Band Row 3 x 10
  • Lateral Deltoid Raise 3 x 10
  • Keeling Crunch 3 x 15

Friday – Back and Biceps

Warm Up:

  • ​Jumping Jacks 3 x 10
  • Wall Push Ups 3 x 10

Band Exercises:

  • Assisted Pull-Ups 4 x 7
  • Bent-Over Back Rows 4 x 10
  • Seated High Row 3 x 10
  • Bicep Curl 4 x 15
  • Seated Preacher Curls 4 x 10
  • One Arm Bicep Side Curl 3 x 7 (each arm)
  • Mountain Climbers 4 x 15

5. Slim Down and Tone Up Band Routine for Women

Equipment: Resistance Band with Handles

This band program is a fantastic option for girls/women who wish to lose fat and tighten their body without getting bulky. It is a full-body workout, done at a high intensity three days a week. The intensity is important because it will help you burn more calories, as well as decrease the time necessary for the workout.


Warm Up:

  • ​Jumping Jacks 3 x 10
  • Wall Push Ups 3 x 10
  • Bodyweight Squats 2 x 12

Instructions – perform the exercises at a middle-fast tempo; rest time between sets should not be longer than 1 minute & 15 seconds.

Band Exercises:

  • Squats 3 x 15
  • Lateral Lunges 3 x 15
  • Resisted Glute Bridge 3 x 15
  • Superset Bent-Over Back Row/ Attached Overhead Triceps Extension 3 x 7
  • Superset Chest Press/ Bicep Curl 3 x 7
  • Lateral Deltoid Raise 3 x 10
  • Mountain Climbers 3 x 10
  • Side Bend 2 x 10 (each side)
  • Plie Squat with Lat Pulldown 3 x 7

Resistance Bands Will Improve Your Workout, Your Fitness, and Your Life

You might have thought they’re not good enough. You might have thought they are not effective.

Now you know the truth.

Resistance bands are reshaping the fitness industry and changing lives for a reason. They provide the training possibility to many people who wouldn’t have trained before. With them, training has never been so fun and effective.

They are fun and amazingly versatile.

They work.

Now it’s up to you to add them to your routine, or have them in the trunk of your car, or fixated in any room of the house.

Have fun training with resistance bands!

Resources & Further Reading

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