Unlimited Exercises | 100+ Resistance Band and Bar Exercises

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

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

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

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

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

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

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

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

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

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

• Primary muscles: Triceps
• Benefits: Arm definition, elbow stability

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Rise onto toes; pause; lower slowly to stretch.

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

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

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

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

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

Squat then drive the bar overhead in one fluid motion.

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

Drive knees up against band tension; keep torso tall.

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

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

• Primary muscles: Glutes
• Benefits: Glute activation, hip stability

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

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

Support the stretch to open hamstrings and hip flexors safely.

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

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

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

Underhand grip reduces wrist stress; keep elbows tucked.

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

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

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

Feet elevated; narrow hands increase triceps load.

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

Feet elevated to increase glute tension; avoid lumbar sway.

• Primary muscles: Glutes
• Benefits: Glute isolation, hip stability

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

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

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

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

Bring knee to elbow as you lower; alternate sides.

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

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

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

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

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

Slide laterally side-to-side maintaining plank tension.

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

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

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

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

• Primary muscles: Obliques
• Benefits: Core endurance, trunk control

Lift to shoulder height with straight arms; avoid shrugging.

• Primary muscles: Front delts
• Benefits: Shoulder strength, posture

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

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

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

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

Press straight overhead; ribs down; avoid leaning back.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Drive knee toward chest under control; switch sides continuously.

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

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

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

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

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

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

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

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

• Primary muscles: —
• Benefits: Consistent loading, safer mechanics

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

• Primary muscles: Triceps
• Benefits: Arm mass, elbow health

Curl smoothly; keep elbows fixed; emphasize the negative.

• Primary muscles: Biceps
• Benefits: Arm size/strength

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

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