8 resistance band exercises

October 16, 2024

From your arms to your glutes, using a resistance band works large and small muscles for targeted toning.

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Advantages of resistance bands

Resistance bands are inexpensive, versatile and easy to transport. Plus, they can work larger muscles as well as smaller, stabilizing muscles. Studies show that elastic band resistance training improves balance and flexibility, and can fatigue muscles more efficiently than other types of strength training.

As someone who is always on the go, I love that resistance bands are super easy to pack and whip out in a small space (like a hotel room) and they can literally be shoved in a drawer at home.

Resistance band exercises

Here are 15 resistance-band exercises that you can use to strengthen and tone your entire body. The first half of the exercises are performed using a resistance band with handles, and the second half using a looped resistance band.

Pull-apart

Stand with feet hip-width apart and grab one handle of the resistance band in each hand. If the band is too long, let the handles dangle and hold onto the actual band. Extend your arms straight out in front of you, palms facing the ground. Make sure there is tension in the resistance band, enough that it's a challenge, but not so much that it's too difficult to pull apart. Pull the band apart until reaching a “T” position with the arms, making sure that the hands and arms remain parallel to the ground. Return to the starting position. Repeat for 10 repetitions.

Front Raise

Step on the band with handles with your feet as wide as your shoulders. Hold onto the handles with your hands handing down at your thighs. Then pull your abs in as you lift the arms up to shoulder height, working the front of the shoulders. Lower down. Repeat 10 times.

Wood chopper

Engaging the shoulder, abdominal and quad muscles, wood choppers are a great shoulder-strengthening exercise that also works the entire core. Start with one foot placed on the center of the resistance band. Grip one of the handles with both hands. In the starting position, place your hands holding the handles near your knee. With a slight bend in your knees, begin to pull the handle across your body diagonally with arms extended. Be sure you are engaging your abs and using your obliques to twist the body. The stopping point ends just over your opposite shoulder. Slowly return back to the starting position. Repeat for 10 repetitions, then switch sides.

Tricep kickbacks

Step on the resistance band with both feet hip-width apart. Grab one handle in each hand. Maintain a straight back as you hinge at the hips to lean your torso forward. Turn your hands so that your palms are facing your body. Add a 90-degree bend to your elbows with arms tucked into your sides. Keeping your elbows tucked in, push the handles back and up until your arms are fully extended. Return to the starting position. Repeat for 10 repetitions.

Overhead pull-apart

Grab one handle of the resistance band in each hand. If the band is very long, let the handles dangle and hold onto the actual band so that there is no slack. Stand with your feet hip-width apart. Extend your arms out straight up overhead, palms facing away from your body. Make sure there is enough tension in the resistance band that it is a challenge to pull your arms apart, but not so much that you have to strain to do so. Keeping your arms straight, pull the band apart and our to the sides until your arms reach a “Y” position. Return to the starting position. Repeat for 10 repetitions.

Bicep curl

Step on the band with both feet hips-distance apart. Hold one handle in each hand with your arms down by your sides. Slightly bend your knees and pull your abs in. Then pull the band up toward your shoulders into a bicep curl and release. Repeat 10 times.

Bent-over row

Step on the resistance band with both feet hip-width distance apart. Grab one handle of the resistance band in each hand, palms facing each other. Add a slight bend in your knees, pushing your hips back to hinge forward at the torso. Maintain a flat back with core engaged. Let your arms hang straight down under your shoulders, adding a slight bend to your elbows. Drive your elbows straight up to bring the resistance band to your chest, keeping elbows tucked into your sides. Slowly lower back to the starting position. Repeat for 10 repetitions.

Overhead press

Start with one foot forward, standing on top of the band, and the other foot back behind you. Switch your grip, grabbing the handles from underneath so that your palms are facing forward and away from you. Start by holding the handles at shoulder height. Then press the band up over your head, extending both arms fully into an overhead press. Release back down to the starting position and repeat 10 times.