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Comprehensive Resistance Band Library

Upper Body Resistance Band Exercises

Chest Exercises

• Band Chest Press: Anchor band behind you, press forward with controlled movement. Keep core engaged and avoid arching your back.  Wide grip, close grip, underhand grip, etc.  The variations are endless.

• Resistance Push-ups: Loop band around your back, hold handles while performing push-ups for added resistance.

• Chest Flys: With band anchored behind, bring arms together in wide arc motion, focusing on chest squeeze.  Target the lower, middle, upper portions of your chest without changing gear.  Keep your flow going and save hours of workout time, and with better results.

Back Exercises

• Bent-over Rows: Step on band, hinge at hips, pull handles to your ribs while squeezing shoulder blades together.

• Band Pull-aparts: Hold band at chest level, pull apart by retracting shoulder blades. Perfect for posture improvement.

• Reverse Flys:  Target the smaller muscles in your upper back.  This exercises also has a compounding effect since it works your shoulders too.

• Seated Rows: You don't need a row machine or thousands of dollars with of equipment to a seated row.

• Lat Pulldowns: Anchor band overhead, pull down to chest level with wide grip, engaging your lats.

Shoulder Exercises

• Overhead Press: Stand on band, press handles overhead in straight line. Keep core tight throughout movement.

• Lateral Raises: Step on band, raise arms to shoulder height, controlling the descent phase.

• Front Raises: Similar setup, raise arms forward to shoulder level, focusing on anterior deltoids.

Arm Exercises

• Bicep Curls: Stand on band, curl handles toward shoulders while keeping elbows stationary.

• Tricep Extensions: Anchor band overhead, extend arms downward, isolating tricep muscles.

• Hammer Curls: Neutral grip variation targeting biceps and forearms differently.

Lower Body Resistance Band Exercises

Squats for Glute Activation

• I recommend placing a resistance band around your knees during squats. The band's inward pull forces your gluteus medius and minimus to work harder, keeping your knees properly aligned. These often-neglected muscles are crucial for walking, climbing stairs, and running safely. Use a controlled tempo: 3 seconds down, 2 seconds up. Aim for 10-20 reps until fatigue, completing 3 sets.

  
  

• For progression, try goblet squats while maintaining the knee band, adding weight to increase difficulty.

Hip & Glute Targeting

• Standing fire hydrants with a band around your knees effectively activate the gluteus medius and minimus. Keep your back straight while lifting one leg out to the side. This exercise complements traditional glute bridges and clamshells for comprehensive hip stability training.

Complete Lower Body Coverage

• Hamstrings: Romanian deadlifts with bands provide excellent posterior chain activation, while hamstring curls target isolation.

• Quadriceps: Wall sits with bands and leg extensions build front-thigh strength and endurance.

• Calves: Band-assisted calf raises add resistance throughout the full range of motion.

Core and Full Body Resistance Band Exercises

Core & Stability Training

• The Pallof press is my go-to anti-rotation exercise. I hold the band at chest level and resist its pull as I extend my arms forward. Resisted planks and anti-rotation holds further challenge core stability by forcing me to maintain position against the band's resistance.

Full Body Integration

• Band burpees combine cardiovascular and strength training by adding resistance throughout the movement. I also incorporate squat-to-press combinations, smoothly transitioning from a banded squat to an overhead press. Resisted mountain climbers intensify this classic exercise while targeting the entire kinetic chain.

Rotational Power

• Woodchoppers and Russian twists with bands develop rotational strength crucial for athletic performance and daily activities. These exercises teach proper hip and core engagement during rotation.

Programming Guidelines

• I follow the 15-20 rep protocol across 2-3 sets, working until fatigue within this range. When exercises become too easy, I progress to stronger resistance bands rather than exceeding 20 reps. This maintains the optimal training stimulus while preventing workout monotony.

  
  

• Rest 30-60 seconds between sets for core exercises and 60-90 seconds for full-body movements to ensure quality performance throughout your session.