Unlimited Exercises | 100+ Resistance Band and Bar Exercises

Welcome to your all-in-one guide to resistance band exercises—a portable, versatile way to run a full body workout (think total body workout, whole body workout, even an all-over body workout) without relying on heavy weights or bulky dumbbells. This page organizes moves into a practical fitness routine so you can build an effective exercise program at home, in the gym, or on the road.

Need the best resistance band equipment, check out our gear.

Use it as a full body training map: pair pushes and pulls, legs and core, and rotate directions and anchors (floor/ ground, door, or high/“ceiling” position when available) to create a balanced full body workout routine. Each card shows how to set stance (hip-width), where to place a loop or loop bands, how many reps/sets to start with, and what to watch for to reduce injury risk.

How to Use This Whole Body Exercise Library

Choose your focus: For a full body toning workout, mix upper, lower, and core. For a total body fat burning workout, use faster tempos or circuits.
Set resistance levels: Start light, then increase resistance levels by shortening band length or stacking bands. The bar and handles help keep wrists happy.
Stance & setup: Stand hip-width, center the bar over the middle of your foot, and align the band ends so tension is even on each other side.
Programming: Try a quick full body workout (10-15 minutes) or a 30-minute full body workout by adding one extra round.

Tip: Many lower-body moves cue knees “out” so they don’t cave toward each other. For glutes, include a glute bridge with loop bands around the ankles or thighs and repeat for controlled reps in both directions.

Who This Complete Body Workout Helps

Whether you’re building a full body muscle building workout, recovering with light tension for rehabilitation, or want total body conditioning while traveling, these workouts fit. Bands are portable, joint-friendly, and surprisingly strong—ideal for toning, strength, and mobility. If you prefer full body home workout flow, go band-only (full body workout no equipment beyond bands). In a gym, superset with machines or weights/dumbbells for variety.

Quick Start Examples

For a beginner full body workout, pick one push, one pull, one squat/hinge, and one core move. For an advanced total body workout, use full body circuit training or a total body HIIT workout format. You can also follow a simple full body workout plan (3 days/week) or build a longer full body workout program (8–12 weeks).

XBAR Wood Choppers

XBAR wood chopper movement with bar and bands

Stand on the band and rotate the XBAR diagonally from hip to opposite shoulder. Keep hips square and core braced.

Primary muscles: Obliques, transverse abdominis, lats
Benefits: Anti-rotation strength, trunk power, spine stability

XBAR Shrugs

Stand on the band and elevate shoulders straight up; pause and lower under control.

Primary muscles: Upper traps
Benefits: Neck/upper-back strength, posture support

Close-Grip Curl

Elbows pinned to sides; curl the bar smoothly and resist the lower.

Primary muscles: Biceps
Benefits: Arm size/strength, elbow-friendly loading

Wide-Grip Curls

Wider hands emphasize the outer biceps head. Keep wrists neutral.

Primary muscles: Biceps (long head)
Benefits: Peak emphasis, balanced arm development

Upward Dog (Assisted)

Use the bar for gentle support as you extend the spine and open the chest.

Primary muscles: Spinal erectors, hip flexors
Benefits: Thoracic mobility, posture relief

Upright Rows

Elbows lead slightly higher than wrists; pull to mid-chest and control down.

Primary muscles: Delts, traps
Benefits: Shoulder strength, upper-back balance

Triceps Kickbacks

Hinge at hips; extend elbows fully and pause at lockout.

Primary muscles: Triceps
Benefits: Arm definition, elbow stability

Upright Rows (Close Grip)

Narrow grip increases range—pull vertically; avoid shoulder pinch.

Primary muscles: Delts, traps
Benefits: Shoulder definition, posture support

Lateral Raise (Band)

Raise to shoulder height with soft elbows; control the eccentric.

Primary muscles: Medial delts
Benefits: Shoulder width, joint-friendly loading

Good Mornings

Hinge at hips with neutral spine; squeeze glutes to stand tall.

Primary muscles: Hamstrings, glutes, erectors
Benefits: Posterior chain strength, low-back resilience

Decline Push-Ups (Wide Grip)

Wide-grip decline push-ups on XBAR docks

Feet elevated; hands wide on docks; descend under control and press smoothly.

Primary muscles: Upper chest, front delts, triceps
Benefits: Upper-chest emphasis, shoulder stability

Core Twist

Rotate through the torso while resisting hip movement; slow return.

Primary muscles: Obliques, deep core
Benefits: Rotational control, spinal stability

Push-Ups (Wide Grip)

Hands wider than shoulders; keep ribs down and elbows at ~45°.

Primary muscles: Chest, shoulders, triceps
Benefits: Chest strength, shoulder comfort from neutral grips

Overhead Triceps Extension (Door Anchor)

Overhead triceps extension with XBAR and bands

Face away from anchor; extend elbows to lockout with a pause.

Primary muscles: Triceps (long head)
Benefits: Arm mass, lockout strength

Reverse-Grip Triceps Extensions

Underhand grip to light up long head; lock elbows without flaring.

Primary muscles: Triceps
Benefits: Elbow-friendly variation, long-head emphasis

Single-Arm Curl

Anchor one side; curl with strict form; switch arms.

Primary muscles: Biceps
Benefits: Unilateral balance, mind-muscle connection

Reverse Lunges

Reverse lunge with XBAR across shoulders

Step back softly; keep front knee tracking toes; drive through mid-foot.

Primary muscles: Glutes, quads
Benefits: Single-leg strength, balance, knee control

Calf Raises

Standing calf raise with XBAR resistance

Rise onto toes; pause; lower slowly to stretch.

Primary muscles: Gastrocnemius, soleus
Benefits: Calf strength, ankle stiffness for power

Squats

Sit hips down/back; chest tall; drive through the floor to stand.

Primary muscles: Quads, glutes, core
Benefits: Leg strength, joint-friendly resistance curve

Chair Lunges

Use a chair for balance; control depth and knee tracking.

Primary muscles: Quads, glutes
Benefits: Beginner-friendly, balance training

Overhead Press Squats (Thruster)

Squat then drive the bar overhead in one fluid motion.

Primary muscles: Quads, glutes, shoulders, core
Benefits: Conditioning, full-body power

Knee Highs (Band-Resisted March)

High knee march with band tension and XBAR

Drive knees up against band tension; keep torso tall.

Primary muscles: Hip flexors, core
Benefits: Hip durability, low-impact conditioning

Donkey Kicks (Band)

On all fours; extend heel back/up with a squeeze; avoid low-back arch.

Primary muscles: Glutes
Benefits: Glute activation, hip stability

Table Pose (Supported)

Use the bar for gentle wrist-neutral support during static holds.

Primary muscles: Core, shoulders
Benefits: Mobility work with added stability

Runner’s Stretch (Assisted)

Support the stretch to open hamstrings and hip flexors safely.

Primary muscles: Hamstrings, hip flexors
Benefits: Flexibility, posture relief

Side Plank (XBAR Support)

Stack shoulders/hips; hold ribs down; use bar to fine-tune wrist angle.

Primary muscles: Obliques, glute med
Benefits: Lateral core strength, shoulder stability

Reverse-Grip Push-Ups

Underhand grip reduces wrist stress; keep elbows tucked.

Primary muscles: Chest, triceps
Benefits: Wrist-friendly pressing, triceps focus

Close-Grip Push-Ups

Hands narrow; keep elbows near ribs to light up triceps.

Primary muscles: Triceps, chest
Benefits: Arm strength, shoulder-safe pressing

Decline Push-Ups (Close Grip)

Feet elevated; narrow hands increase triceps load.

Primary muscles: Triceps, upper chest
Benefits: Upper-body strength, minimal wrist strain

Decline Donkey Kicks

Feet elevated to increase glute tension; avoid lumbar sway.

Primary muscles: Glutes
Benefits: Glute isolation, hip stability

Inline Push-Ups (Staggered Hands)

One hand forward, one back; switch sides each set.

Primary muscles: Chest, triceps, anterior delts
Benefits: Asymmetry challenge, shoulder stability

Alternating-Hand Push-Ups

Alternating hand position push-ups on XBAR

Change hand position each rep to vary stimulus and control range.

Primary muscles: Chest, triceps
Benefits: Strength through varied angles, wrist comfort

Spiderman Push-Ups

Bring knee to elbow as you lower; alternate sides.

Primary muscles: Chest, triceps, obliques
Benefits: Core engagement with pressing strength

Butt Blasters (Glute Focus)

Kick straight back with control; squeeze glutes at end-range.

Primary muscles: Glutes, hamstrings
Benefits: Glute hypertrophy, hip stability

Sliding V-Ups

Reach bar toward shins as you fold; control down slowly.

Primary muscles: Abs, hip flexors
Benefits: Core power, coordination

Sliding Side-to-Sides

Slide laterally side-to-side maintaining plank tension.

Primary muscles: Obliques, deep core
Benefits: Anti-lateral flexion strength, shoulder stability

Chair Dips (Assisted)

Keep shoulders down/back; bend elbows to ~90°; press through palms.

Primary muscles: Triceps, chest
Benefits: Arm strength, shoulder control

Seated Ab Twists

Keep heels light; rotate the bar side-to-side without leaning back.

Primary muscles: Obliques
Benefits: Core endurance, trunk control

Straight-Arm Raises (Front)

Front raise with straight arms using XBAR

Lift to shoulder height with straight arms; avoid shrugging.

Primary muscles: Front delts
Benefits: Shoulder strength, posture

Core-Grip Rows

Row to ribs; squeeze shoulder blades; control forward reach.

Primary muscles: Lats, rhomboids, rear delts
Benefits: Back thickness, posture balance

Upright Rows (Regular Grip)

Pull vertically; keep wrists neutral; stop at mid-chest.

Primary muscles: Delts, traps
Benefits: Deltoid strength, shoulder control

Overhead Presses

Standing overhead press with XBAR and bands

Press straight overhead; ribs down; avoid leaning back.

Primary muscles: Shoulders, triceps, core
Benefits: Overhead strength, core bracing

Lat Pulldowns (Door Anchor)

Band lat pulldown using door anchor and XBAR

From overhead anchor, drive elbows down to ribs; pause.

Primary muscles: Lats, mid-back
Benefits: Back width, scapular control

Shoulder Press (Door Anchor)

Shoulder press from door anchor using XBAR

Face away from anchor; press on a slight incline; control return.

Primary muscles: Delts, triceps
Benefits: Shoulder strength with stable line of pull

Sliding “Lawnmowers” (Single-Arm Row)

Single arm band row lawnmower style with XBAR

Brace with one hand and row the other; switch sides.

Primary muscles: Lats, rear delts
Benefits: Unilateral back strength, core anti-rotation

Door-Anchor Crunches

Kneeling band crunch with XBAR door anchor

Kneel facing away; crunch by rounding the ribcage down toward hips.

Primary muscles: Rectus abdominis
Benefits: Ab strength, spine flexion control

Door-Anchor Chops

High to low band chop using XBAR and door anchor

Pull diagonally across the body; resist rotation on the return.

Primary muscles: Obliques, lats
Benefits: Core power, anti-rotation

Push-Ups (Neutral Grip on Bar)

Neutral grips reduce wrist strain; keep a straight line from head to heels.

Primary muscles: Chest, triceps, core
Benefits: Shoulder-friendly pressing, core stability

Plank Reach (Band)

From a solid plank, reach forward with one hand; minimize hip sway.

Primary muscles: Core, shoulders
Benefits: Anti-rotation stability, shoulder control

Knee-High Plank (Mountain Climber Variation)

Drive knee toward chest under control; switch sides continuously.

Primary muscles: Abs, hip flexors
Benefits: Core endurance, low-impact conditioning

Knee-Cross Plank

Drive knee across body toward opposite elbow; keep shoulders stacked.

Primary muscles: Obliques, abs
Benefits: Rotary core strength, control

Front-Rack Squats

Front-rack squat with XBAR across shoulders

Hold bar in front rack; sit between hips; drive up through mid-foot.

Primary muscles: Quads, glutes, core
Benefits: Upright torso squat, knee strength

Foot Position (Stance Drill)

Demonstration of foot positions for XBAR band setup

Adjust stance width to tune tension at the bottom of lifts.

Primary muscles: —
Benefits: Proper setup, predictable resistance curve

Foot Placement (Load Tuning)

Foot placement tips for band tension with XBAR

Fine-tune band length/tension by shifting foot placement.

Primary muscles: —
Benefits: Consistent loading, safer mechanics

Triceps Extension (Door Anchor)

Triceps pressdown/extension from door anchor using XBAR

From high anchor, extend elbows to full lockout; keep shoulders down.

Primary muscles: Triceps
Benefits: Arm mass, elbow health

Curls (Standard)

Standard biceps curl with XBAR and bands

Curl smoothly; keep elbows fixed; emphasize the negative.

Primary muscles: Biceps
Benefits: Arm size/strength

Crunches (Band-Assisted)

Crunch exercise with band resistance and XBAR

Flex ribs toward hips; keep low back lightly pressed to the floor.

Primary muscles: Abs
Benefits: Core strength, time-under-tension control

Build Your Full Body Strength Training Plan

Start with 2–3 sets of 8–12 reps per movement. If you can easily exceed the top of the range, raise your resistance levels by shortening the band path or adding a second band. Most resistance band exercises cue a neutral spine, stacked joints, and smooth control in both directions. On lower-body days, focus on thighs, glutes, and hamstrings with squats, hinges, and a glute bridge finisher; on push–pull days, balance presses and rows.

For a full body home workout with minimal space, try: squat-to-press, row, lunge, push-up, anti-rotation. To turn this into a full body dumbbell workout, you can substitute dumbbell presses or rows while keeping bands for warm-ups and activation. Prefer a full body bodyweight workout? Keep bands for assistance or added load and repeat for a simple EMOM style routine.

Sample Full Body Fitness Routine (20–30 Minutes)

Squat or Front-Rack Squat – 3 sets × 10 reps (stance hip-width, bar over the center of foot)
Row or Core-Grip Row – 3 × 10–12 (pull to ribs, control both directions)
Overhead Press or Push-Ups – 3 × 8–12 (use handles neutral to reduce wrist stress)
Lunge or Reverse Lunge – 2–3 × 8–10/side (drive through the middle of the foot)
Plank Reach or Chops – 2–3 × 20–30s (anti-rotation to protect against injury)

Progression examples: add a round (sets), add weight by increasing band tension, or slow the negative to 3–4 seconds. When anchoring high, think “ceiling height” line of pull. Keep band ends even so they track over each other.

Why Bands Work (and Travel Well)

Bands deliver a broad variety of loading options and naturally match strength curves, making them excellent for rehabilitation, joint-friendly toning, and progressive overload. They’re also truly portable and versatile—ideal for maintaining a consistent workout routine anywhere a door, post, or sturdy anchor exists. Many athletes combine bands with weights or dumbbells for hybrid days, but you can absolutely run a complete complete body workout with bands alone.

Level Up: Total Body Conditioning Variations

Quick full body workout: 4 moves × 3 rounds (push, pull, squat/hinge, core)
30-minute full body workout: 5–6 moves × 3 rounds with steady rest
Full body workout for beginners: 2 rounds, keep tension modest, master positions at the center of balance
Advanced total body workout: contrast sets, drop sets, or full body circuit training blocks

Safety & Setup Notes

Inspect bands before use, align stance hip-width, and position the bar over the middle of your foot. For ankles and knees, track over toes—not collapsing toward each other. When using loop bands at the ankles or thighs, move in both directions with equal control. If a movement bothers a joint, lower your resistance levels or swap to a friendlier angle and repeat.