Get in shape with the band! Resistance band exercises are a great addition to any strength training routine. This exercise equipment is versatile, portable and easily stored, making it perfect for home and travel workouts.
Training tip: Resistance bands vary in size, shape, and thickness. Click here for our guide to resistance bands and some further training tips. For most resistance band exercises, aim for 8 to 25 reps for 2 to 3 sets.
These 35 resistance band exercises are divided according to the muscle groups so you can easily create as many your own workouts as possible.
In case you have no time, scroll to the end to check the complete resistance band workout and downloaded infographic to use it anytime and anywhere.
Shoulders
1. Front Raises
- Stand on the resistance band.
- Grasp both ends of the band and pull your arms upwards keeping elbow straight.
- Slowly return to start position.
2. Isolated Front Raises
- As above, but with one hand. Secure the band with a foot wrap.
3. Shoulder Flexion
- Stand on the resistance band.
- Begin with your arms at your sides, elbows straight, thumb up.
- Grasp the band.
- Raise your arm in front over your head, keeping the elbow straight.
- Slowly return to starting position.
4. Lateral Raises
- Stand on the resistance band.
- Hold the band in both hands.
- Begin with your arms at your sides.
- Position your palms forward.
- Keep your elbows straight and lift both arms to shoulder level.
- Slowly lower and repeat.
5. Isolated Lateral Raises
- As above, but with one hand. Secure the band with a foot wrap.
6. Overhead Press
- Stand on the resistance band.
- Grasp the band with both hands, arms at side, elbows bent, as shown.
- Push your arms up and overhead.
- Slowly return to start position and repeat.
7. Isolated Overhead Press
- As above, but with one hand. Secure the band with a foot wrap.
Arms
8. Biceps Curls
- Stand on the resistance band.
- Grasp the band with both hands, palm up, arms straight at your sides.
- Pull upward, bending at elbow.
- Slowly return to start position and repeat.
9. Isolated Biceps Curls
- As above, but with one hand. Secure the band with a foot wrap.
10. Side Curls
- Like Biceps Curls, but rotate the elbows outwards to end the curl with your hand at your side.
11. Triceps Extensions
- Stand on the resistance band.
- Grab the band with both hands and pull your arms over your shoulder, holding the band behind your back.
- Extend the arms upwards, squeezing the triceps.
- Slowly return to start position and repeat.
Upper Back
12. Dynamic Hug
- Begin with the resistance band wrapped around your upper back, holding each end with your hands.
- Abduct your shoulders to 60 degrees and bend the elbows to 45 degrees.
- Keep your shoulders elevated and push arms forward and inward in a hugging motion.
- When your hands touch, hold, slowly return to start position and repeat.
13. Reverse Flies
- Grasp the resistance band with both hands, elbows straight, as shown.
- Move your arms away from each other, out to the sides.
- Slowly return to start position.
14. Lat Pulldowns
- Attach the resistance band overhead to secure object, for example a door.
- Grasp the band with both hands as shown.
- Pull down, bending your elbows, squeezing your shoulder blades together.
- Slowly return to start position and repeat.
15. Upright Rows
- Stand on the resistance band.
- Grasp the band with both hands in front of hips, keep your elbows straight.
- Lift upward towards your chin, bending the elbows.
- Keep your hands close to the chest.
- Slowly lower and repeat.
16. Bent-over Rows
- Secure the resistance under one foot with a wrap.
- Hold the band with one hand.
- Slightly bend your hips and knees and support the upper body with other arm as shown.
- Pull up on the band, raising your elbow to shoulder height.
- Slowly return to start position and repeat.
17. Bent-over Rows with Lunge
- Same as above, but keep your feet in a lunge position.
18. Shrugs
- Stand on the resistance band as shown, holding the band in both hands.
- Raise your shoulders upward towards your ears, and roll backwards.
- Keep your elbows straight.
- Slowly return to start position.
19. Scapular Retraction
- Hold the resistance band with both hands, keep your arms at the sides with your elbows bent.
- Squeeze your shoulder blades together by moving your hands outward slightly.
- Slowly return to starting position.
Abs
20. Side Bends
- Stand, holding the resistance band in your right hand. Secure the band with your right foot and a foot wrap.
- Bend to the left, keeping your elbow straight.
- Slowly return to start position and repeat.
- Repeat sets with other side.
21. Lower Abs Crunches
- Lie on your back with your hips and knees flexed.
- Stretch the resistance band over the knees and cross it underneath.
- Hold each end of the band with your hands and place your arms at the sides, with elbows straight.
- Lift your knees upward, lifting your hips off the floor.
- Hold and slowly return.
Hips, Lower Back & Legs
22. Deadlift
- Stand on the resistance band with both feet.
- Squat down, grasp the ends of the band with both hands and take up all slack.
- Keep your elbows and the back straight and extend your hips to slowly return from the squat to an upright position.
- Slowly repeat.
23. Squats
- Stand on the resistance band with both feet.
- Hold the band with both hands, keeping your elbows straight.
- Bend your knees to 90 degrees.
- Pull to add tension to the band.
- Straighten your knees.
- Slowly repeat.
24. Squat Variation
- Same as above, but keep the resistance band behind your back, run it over your shoulder, and hold it with both hands. This adds more tension to the band.
25. One-leg Squats
- Place the resistance band under one foot with a wrap.
- Hold the band with both hands.
- Stand on the leg that is on the band, slightly lift off the other foot.
- Slowly bend the knee to 45 degrees. Keep back straight.
- Straighten knee.
- Slowly repeat.
26. Lunge Step-in
- Stand with one foot on the middle of the resistance band.
- Grasp both ends of band and loop around your hands at chest level, keeping the elbows bent.
- With the other leg, make a step to the front.
- Keep your trunk straight and bend the front knee, lowering yourself down.
- Slowly return to upright position, move your front foot to the back and repeat.
27. Reverse Lunge Step-in
- Same as above, but step back.
28. Standing Lunges
- Same as above, but don’t move the feet during the exercise
29. Reverse Lunges
- Same as above, but secure the band on the back foot.
30. Hip Abduction Walk
- Wrap the resistance band around both of your ankles.
- Stand with feet hip-wide apart.
- Step with one foot to the side.
- Follow with the other foot, keeping the band under tension.
- Repeat for the desired steps, then switch direction.
31. Crab Walk
- Same as above, but bend your knees and lower your body to a squat.
32. Hip Abduction
- Wrap the resistance band around both of your ankles.
- Keep your knees straight, move one leg outwards to the side.
- Slowly return to start position.
33. External Rotation Clam
- Loop the resistance band around your thighs.
- Lie on your back propped on your elbows with knees bent.
- Move your thighs apart. Return to start position and repeat.
34. Ankle Plantar Flexion
- Sit on the floor with your legs straight
- Loop the resistance band around your toes.
- Flex your foot toward you, pushing the heel away and the toes forward to create dorsiflexion. Hold for 3 seconds.
- Reverse the move, pointing your toes to create plantar flexion. Hold for 3 seconds.
35. Lying Ankle Plantar Flexion
- Loop the resistance band around your toes.
- Lie on the floor with your legs straight
- Flex your feet toward you, pushing the heels away and the toes forward to create dorsiflexion. Hold for 3 seconds.
- Reverse the move, pointing your toes to create plantar flexion. Hold for 3 seconds.
The Resistance Band Workout
Ready to put it all together? We have a complete resistance band workout for you that will work your whole body.
