In today’s day and age, more people are seeking training flexibility in order to meet their own personal criteria better. This tends to relate to anything from time to location and equipment used. In the following section we will be discussing several full-body resistance band exercises in more detail, which can be adopted by anyone wanting to start out with resistance band training or intending to mix things up.
Seated row
The seated row is an exercise that mainly affects your upper back, latissimus, biceps and forearm muscles. To do the exercise, start by sitting on the floor with your legs straight and clamp one end of the resistance band under the soles of your feet. Then, grab the other end of the band with your hands (undergrip, palms to the body) and pull the resistance band towards your stomach. Briefly hold the band and return to the starting position in a controlled manner to complete one rep.
Trained muscles:
- upper back
- latissimus
- biceps
- forearm muscles
Standing rows
The standing row is an exercise that also affects your upper back, latissimus, biceps and forearm muscles. To start, step with both feet into the band (shoulder- width) and bend your upper body by about 45° to the front. Then, grab with both hands the other end of the band and pull the band to your belly. Hold briefly and go back to the starting position in a controlled manner. If you want to increase the resistance, simply go for a wider stance.
Trained muscles:
- upper back
- latissimus
- biceps
- forearm muscles
Shrugs
Shrugs is an exercise that helps build your trapezius mucles. As a first step, start the exercise by stepping with both feet about shoulder-width in the band and grab the other end with both hands. Follow by pulling your shoulders up, hold briefly and go back to the starting position. Finally, in order to change the level of difficulty, you can double the tape or choose a wider stand with your feet.
Trained muscles:
- trapezius mucles
Deadlift
Deadlifts engage your lower back, trapezius, hamstrings, gluteus as well as your forearm muscles. To do a deadlift, take the resistance band and step on it with both feet about shoulder width on the band. Squat down and grasp both ends with your hands. Follow by unbending yourself up to a straight posture and make sure you keep a straight back while doing so. The head forms the extension of the spine and the look should be directed forwards. Pull the shoulders slightly backwards as you move up and push your hips forward. As a last step you can go back to the initial position in a controlled manner.
Trained muscles:
- lower back
- trapezius
- hamstrings
- gluteus
- forearm muscles
Good mornings
The muscles affected by this exercise are the lower back, gluteus and hamstring muscles. To do a single rep of good mornings start by stepping with both feet into one end of the band, the other end is placed in your neck. Then, stand hip-width and upright and then push the chest forward, your back is straight, your legs fully extended and your look is placed forwards. Finally, bring the upper body back up. The upper body always remains in its original state by keeping your back straight.
Trained muscles:
- lower back
- gluteus
- hamstring muscles
Push-ups with resistance bands
If you feel like working on your chest, shoulders and triceps at the same time then this is the exercise for you. To do push-ups with resistance bands start things off by placing the band around your shoulders and the upper back and fix both ends with the hands on the ground. Next, push the upper part of the body upwards, hold it briefly and lower it in a controlled manner. Always make sure that your upper body is straight and not touching the ground throughout the exercise as that may count as cheating.
Trained muscles:
- chest
- shoulders
- triceps
Standing chest press
Another option for working on your chest, triceps and shoulders is the standing chest press. Simply start the exercise by placing the band around your upper back and grab it with both hands at (chest height). Follow by pushing both arms straight forward until your arms are stretched, hold briefly and return to the starting position in a controlled manner. Make sure that your back is always straight in order to get the most out of this exercise.
Trained muscles:
- chest
- shoulders
- triceps
Lying chest press
Doing a lying chest press can also help to build your shoulders, chest and triceps. To perform this exercise, place the band on the floor and lay with your upper back on the band. Then, grab both ends of the band with your hands and push your arms away from the body until they are stretched out. Hold this position briefly and go back to the starting position to complete a rep.
Trained muscles:
- chest
- shoulders
- triceps
Standing butterfly
To do a standing butterfly, place the band around the upper back or around a thin tree and grab it at both ends with your hands at chest height. The arms are stretched outwards at a 180° angle and slightly angled. Follow by moving both arms together until they meet in the middle of the body. Hold briefly and return to the starting position in a controlled manner. In doing this exercise you will be doing some considerable work on your chest muscles.
Trained muscles:
- chest muscle
Front raise
To work exclusively on your shoulders muscles we recommend to do front raises with your resistance bands. To start, step into the band with both feet and grasp the band with your hands. Make sue your palms show off your body. Now raise your arms forward until they are parallel to the ground. At this stage your arms should be holding up straight in front of you. Hold this position for a short time and revert back to the starting position to complete your first rep of this exercise.
Trained muscles:
- shoulder muscles
Standing shoulder press
The standing shoulder press is an exercise that mainly affects your shoulder muscles. To do this exercise, start by stepping into the band with both feet and grip the band with both hands at shoulder height. The back is straight and the palms face forward. Then, push your arms up until they are stretched, hold briefly and then return to the starting position in a controlled manner.
Trained muscles:
- shoulder muscles
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Upright row
Doing upright rows affects your shoulders as well as your trapezius muscles. To do this exercise, start by stepping into the resistance band with both feet and follow on by grabbing the other end at hip height with both hands. Now pull the band tightly all the way up to your neck. Pull your elbows up as far as possible. Hold up short and go back to the initial position.
Trained muscles:
- shoulders
- trapezius muscles
One arm hammer curls
Hammer curls with resistance bands can be done with either both arms or with just one for added intensity. To do a one-arm hammer curl, step with both feet in one end of the band so that it is fixed under the soles of your feet and grab the band with one outstretched arm at hip height. Your palm should be pointing to the side like a hammer grip and your elbow ought to be close to your body. Once ready, start by bending your elbow and lifting the band to your shoulder. Hold this briefly and get back to step 1 to. When doing this exercise try to build some fluid motion to get a better workout.
Trained muscles:
- biceps
Standing overhead triceps press
If your triceps are of concern then this exercise are perfect for your. To kick things off, start by standing with both legs into the band and fix this on the ground under your feet. Then grasp the resistance band behind your back with both hands, stretch your elbows upwards and extend your forearms upwards until they are fully outstretched. Make sure you hold this position for a short moment and return back to the starting position to finish the rep.
Trained muscles:
- triceps
Standing triceps press
Another exercise for your triceps is the standing triceps press. To start this exercise, make sure you attach the band with a loop preferably on a pull-up bar or a stable branch. Then, grab the band with both arms at the other end and place the elbows parallel to the ground and close to the body. The palms are facing to each other. Finally, push both arms downwards until your arms are fully extended, hold briefly and return to the starting position.
Trained muscles:
- triceps
Standing biceps curls with underhand grip
Biceps training is also possible using resistance bands. To do this particular exercise, step with both feet in one end of the band so that it is fixed under the soles of your feet and grab the band with both outstretched arms at hip height. Make sure your palms are pointing up with the elbows close to the body. Now, by bending your elbows, lift the band to your shoulders, hold it briefly and return to the starting position. This would constitute a single rep.
Trained muscles:
- biceps
Squats
A particular exercise to work on your quadriceps, hamstrings and gluteus is squats. To perform one, step with your feet into the band and fix the band in the neck (or alternatively on the front shoulders). Then take a shoulder-width stand and then go down into the squat by pushing your butt backwards. Make sure your back stays straight when doing so. Finally, press yourself back up until you are in an upright position.
Trained muscles:
- quadriceps
- hamstrings
- gluteus
Leg press
Doing a leg press also affects your quadriceps, hamstrings and gluteus muscles. To do this exercise, lie on your back and grab the band so that you can get in with both feet (double the band for more resistance). Follow by grabbing the tape with both hands, pull it towards you to the body and then push both feet away from you until they are almost stretched out. Hold this position and release back to the starting point to complete a rep.
Trained muscles:
- quadriceps
- hamstrings
- gluteus
Kickbacks
To do kickbacks, insert one foot into the band so that it is fixed under the sole of the foot and hold kneeing with both hands the band on the ground (your back should be straight at this stage). Then, stretch your leg out in a controlled manner, hold briefly and return to the starting position. Change after one set to the other leg and repeat the process. Doing kickbacks in this way helps to build your hamstrings and gluteus muscles.
Trained muscles:
- hamstrings
- gluteus muscles
Crunches
To work on your abdominal muscles using resistance bands, then try doing crunches. Start things off by attaching the resistance band behind your back with one end to a post or tree at an appropriate height. Grab it with both hands kneeing on the floor (with the band over your head). Now bend forward until your elbows touch the ground, hold briefly and return.
Trained muscles:
- abdominal muscle
Video: 40 best exercises with resistance bands
To summarize, doing resistance band training can be very fun with a myriad of exercise options to choose from. No matter the muscle group you are trying to work on, there is an exercise for you that can give you the required workout no mater where you decide to train; be it at home, a gym, the beach or the park.
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