Introduction:

Resistance bands serve as tools for strength training, as well as to boost mobility, flexibility, and stability throughout the body.

They can strengthen bones, expand muscle mass, and improve physical function without requiring heavy equipment.

Furthermore, resistance band sessions can help you become more stable, which minimizes your risk of injury and falls, and makes everyday tasks like lifting heavy objects and climbing stairs less taxing.

Use to:

1. Excellent muscular Creation: Trains muscles with a unique kind of resistance, similar to weights.
2. Every muscle segment can be exercised at home or on the go, thanks to its independence and portability.
3. Good for new users: simpler to begin with than using weights, which is beneficial for developing posture.
4. Rehabilitation: Development of muscle strength after an injury.
5. Enhances mobility by promoting elasticity and stability.

Bands, colours, and their uses:

• Yellow: Extra Light (beginners, rehabilitation, mobility)
• Red: Light (light strength, easy stretching, and warm-ups)
• Green: Medium (functional strength, overall fitness)
• Blue: Heavy (big muscular groups, strength development)
• Black: Extra Heavy (muscle building, pull-up assistance, and athletic use)
• Silver/Gold: The heaviest (professional athletes, advanced strength)

Shoulder exercises:

1. Band Overhead Shoulder Press

• Put your legs, shoulder-width wide, in the middle of the resistance band.
• With your palms looking forward, grasp the handles or ends of the elastic band.
• Bend your elbows to a 90-degree angle and place your hands at shoulder height.
• KMaintain astraight posture and engage your core.
• Extend your arms completely to press the band overhead.
• After a brief pause at the peak of the exercise, gradually return your hands to their initial position.

2. Band Lateral Raise

• Take a shoulder-width stance while standing on a band, keeping your arms by your sides.
• Using a pronated grip (palms facing down) and slightly bent elbows, inhale and raise the arms sideways to shoulder height.
• Slowly return the band to its initial position while maintaining control.
• Continue until the minimum number of repetitions is reached.

3. Band front Raise

• Stand in the centre of a resistance band with your feet hip-width apart, holding the end of the band in each hand.
• Maintain a slight bend in your elbows while extending your arms straight.
• Lift your arms until they are shoulder-level in front of you.
• After a short pause, gently move your arms to their initial position.
• Repeat for the programmed number of reps. Tip: Avoid using your back or swinging your body to lift the band; instead, use your shoulders.

4. Band Upright Row

• Holding the ends in each hand, place both feet in the centre of a resistance band.
• Take a tall stance, draw your shoulders back and down, and keep your hands near your body, palms facing inward.
• Raise both hands to your chin while bending your elbows outward.
• Your elbows should be at or slightly above your shoulders, and your hands should reach your chest.
• Slowly return your hands to the starting position, then repeat.

5. Band Face Pull

• Wrap the band slightly above shoulder level around a power rack or pole.
• Maintain a straight body position while using an overhand grip on one end of the band in each hand.
• Squeeze your shoulder blades together as you exhale and bring your arms back to your body.
• Keep going until your arms are close to your head.
• Take a breath, then stretch your arms forward to return to the initial position.

6. Band reverse fly

• Hold a light band shoulder-width apart.
• Pull the hands apart until the band touches the chest, maintaining a straight arm.
• Rotate your hands outward from your shoulders as you pull them apart, so that they face forward instead of pointing downward.
• Pay attention to enabling the shoulder blades to squeeze together while keeping the shoulders down and away from the ears.

7. 90–90 External Rotatation with band

• Maintain proper posture by keeping your shoulders and hips square to the front.
• With your arms close to your sides and your elbows bent 90 degrees, hold one end of the band in each hand.
• Pull on the band while keeping one arm still and moving the other away from your body.
• After a few moments of holding the stretched posture, carefully and slowly return your arm to its starting position.
• Repeat the exercise with different arms for the set number of repetitions.

8. Band Arnold Press

• Take a position on the resistance band.
• Hold the band ends at shoulder height. Turn your palms inward.
• Press the band above
• With the palms facing forward, turn your hands
• Fully extend your arms
• Gradually lower the band
• Turn your palms inward.

Chest Exercises

9. Banded Floor Press

• With your knees bent to point upward and your feet firmly planted on the ground, lie on a training mat or other surface.
• Position the resistance band so that it is level with your chest behind you. Using an overhand grip, loop your hands through the ends of the bands.
• Hold the band ends straight above your chest with your arms extended.
• Take a breath as you gradually bring the band’s ends nearer to your chest. When you lower your hands, they should naturally part.
• Keep lowering until your chest feels fully extended and your elbows are just barely touching the floor at your sides.
• Use your chest muscles to drive the resistance back up and above your chest. Take a moment to hold the position, then release it.
• As you get closer, lie on a training mat or other surface with your knees bent upward and your feet firmly planted on the floor.

10. Standing Chest Press

• Wrap a band at shoulder height around a power rack or pole while standing erect.
• With your arms bent perpendicularly at shoulder level, grasp each end of the band with an overhand grip.
• Keep your stance staggered while you exhale. To extend your arms and move them closer to your midline, press them forward and inward.
• Continue with an overhand hold until your arms are completely extended. Avoid using your body or legs to aid you in this exercise.
• Inhale, extend your arms, and go back to the starting position.
  .

11. Resistance Band Fly

• At shoulder level, wrap a band around a power rack or pole.
• Hold each end of the band with your arms fully extended at shoulder level, palms facing forward, while standing straight with your feet shoulder-width apart and in a staggered stance.
• Breathe out and bring your arms closer together while keeping them fully extended and at shoulder level.
• Keep moving your arms closer to one another until your hands are shoulder-width apart. Keep your arms from bending and refrain from using your torso or legs.
• Take a breath and let your arms go back to where they were before.

12. Incline Chest Press (Band)

• Wrap a band around a power rack or pole at shoulder height while standing upright.
• Bend your arms perpendicularly at shoulder level and grasp both ends of the band using an overhand grip.
• Exhale while keeping your posture staggered. Then, press your arms forward and inward to extend them and bring them closer to your midline.
• Until your arms are completely extended, keep using an overhand hold. Do not assist the movement with your body or legs.
• Inhale deeply and return your arms to their previous position.

13. Resistance Band Push-Up

• Set the mat on the ground, or if you’re feeling especially adventurous, leave the mat off.
  Place yourself on your hands and knees.
• Use one hand to hold one band loop and the other to hold the other.
• Hold the band over your shoulder and extend both arms to the sides.
• Put yourself in the typical push-up position.
• Make sure your arms extend beyond your shoulders.
• Keep your back straight and your core active.
• With your arms at a 45-degree angle to your torso, lower your body gradually.
• Maintain the posture for a few seconds, or until you feel the band stretch over your back.
  Go back to the beginning once more.

14. Low-to-High Chest Fly

• Stand upright with your feet shoulder-width apart and hold a resistance band in both hands.
• Place your hands around your hips with your palms facing front.
• Pull your arms up and over your body as if you were hugging a big tree trunk.
• When your hands come into contact at the top, squeeze your chest muscles together for the best effects.
• Carefully release your hands back down to your hips, then repeat for the preset number of reps.

15. High-to-Low Chest Fly

• With your palms facing forward, stand between two wires that are higher than shoulder height.
• Exhale, then extend your arms straight down and forward.
• Continue until your hands are almost in contact.
• Inhale, lift your arms, and start over from the beginning.

16. Resistance Band Pullover

• Attach the band to the top of a door using a door anchor.
• Until the resistance band is taut, repeat your actions.
• Bracing your core and keeping your lower back straight, place your feet shoulder-width apart.
• Align your upper body with the band route and bend your knees for increased stability.
• Bring your hands to your hips while keeping your arms almost straight.
• Resist the pull of the band and gently return to the starting position.
  Repeat for repetitions.

Back Exercises

17. Resistance Band Row

• Sit on your gym mat on the floor. Stretch your legs straight in front of your torso while pointing your toes upward.
• Wrap the resistance band over the centre of your feet and pull it gently towards your upper body without exerting much effort. Make sure the band’s two sides are the same length. It should be firmly placed on your feet with no space for movement so that it won’t slip over your toes or heels when you row.
• If you can try to keep your upper torso straight. Pull your shoulder blades back to create a slight arch in your lower back. Maintain an open chest and a straight head. You are currently at the starting position.
• Pull the resistance band evenly back towards your upper belly with both arms while bending your elbows. Keep your elbows close to your body throughout the workout. Maintain this position for a few seconds.
• Extend your arms and repeat the exercise, allowing the band to return to your feet.

18. Lat Pull-Down (Band)

• Use a door anchor attachment or firmly close the band within the door to fasten a resistance band to the top of a doorframe. Before you begin, make sure everything is secure.
• Grip the band with both hands, keeping your palms facing front, while standing or kneeling beneath it (overhand grip). Ensure your arms are fully extended.
• Avoid excessive leaning or arching, maintain an erect torso, and work your glutes and core. Maintain a neutral spine position throughout the entire exercise.
• Start the Pull: Keep your elbows close to your sides and drive them downward and slightly backward to begin the pull. Squeeze your shoulder blades together and picture dragging the band towards your upper chest.
• Using your upper back and lats, pull the band down to your chin or chest level. To optimise muscle activation, hold for a little while at the bottom.
• Maintain tension throughout the action as you gradually release the band back to its initial position. Don’t let the band snap back too soon.
• Focus on controlled movement and appropriate engagement while performing 12–15 repetitions for 3–4 sets.

19. Straight-Arm Pull-Down

• Place your feet shoulder-width apart and stand erect. A resistance band should be held above your head in both hands.
• Pull the band down in front of you until it is level with your waist while keeping your arms fully extended.
• Make sure you are pushing your shoulder blades together, your back is straight, and your chest is out.
• Slowly lift the band back to the beginning position over your head after pausing at the bottom of the exercise.
• Repeat for the predetermined number of repetitions, being careful to maintain controlled and fluid motions.

20. Single-Arm Band Row

• Hold one end of a resistance band in your hand while standing on it, making sure it is firmly beneath your foot.
• Maintain a straight back while slightly bending forward at the waist.
• Squeeze your shoulder blades towards your spine while pulling your elbow up and back.
• Without letting the band slack, carefully return your arm to the beginning position.
• Switch to the other arm after completing the suggested number of repetitions.

21. Seated Band Row

• Create two loops for handles at around knee height by wrapping the band around an anchor.
• Sit on the floor facing the anchor with both legs spread out in front of you
• Feel free to take a step back to heighten the band’s tension.
• Hold one end of the band in each hand while sitting up straight.
• Squeeze your shoulder blades together at the end and pull both elbows back towards your body while keeping your posture straight.
• Repeat the exercise while controlling the resistance to return to the beginning position at a regular rate.

22. Band Pull-Apart

• Hold a band in both hands with a little slack in it while standing tall with your arms out in front of you at chest height. Make sure your palms are pointing down.
• As you extend your arms to your sides, maintain their straightness.
• Avoid allowing your shoulders to rise toward your ears and maintain your arms at chest height.

23. Standing Reverse Row

• Place both feet shoulder-width apart on the floor while standing in the centre of a recovery band. Hinge forward from your hips until your body is parallel to the floor, keeping your knees slightly bent. Holding the ends of the recovery band with a neutral grip (palms facing inward), extend your arms just below your chest. This is where you should begin.
• Breathe. Let go. Make sure your elbows stay in close touch with the sides of your body as you bend them to bring the ends of the recovery band in towards your lower ribs. A slight squeeze should be felt between your shoulder blades.
• Breathe. To return to the starting posture, extend your elbows. Continue for the predetermined number of times.

24. Band Deadlift

• Choose the band with the proper resistance. Place the band in the middle of your feet, squat a little, and stand shoulder-width apart. With both hands by your sides, hold the band.
• Lower your hips and bend your knees so that they are between your head and knees. The deadlift becomes a squat if your hips are level with your knees because you are too far down.
• Maintain a straight back while slightly arching your lower back. Maintain a straight head alignment with your hips and spine. There must never be a curvature in your back. Activate your core. Now you are in the beginning position.
• Straighten your upper body and legs to raise the band with outstretched arms.
• When you are standing straight, have slightly pushed your hips forward, and have the resistance band in your hands next to your hips, you have finished the exercise. Take care to avoid expanding your back. Maintain this posture for a short while.
• Bend your legs, lean your upper body forward, and then return to the beginning position to gradually reduce the resistance.

Legs & Glutes Exercises

25. Band Squats

• Start by positioning the resistance band slightly above your knees.
• Next, ensure that your feet are turned out 5 to 10 degrees and that they are slightly broader than your hips.
• Lower yourself into a squat by raising your back and your hips. As you squat, keep your knees in line with your toes while pushing out sideways into the band. This enhances your squat movement pattern by activating the muscles that align your knees.

26. Resistance Band Lunges

• Grasp both ends of the resistance band in your hands and place it directly beneath one foot.
• To complete a static upright row, bend your arms and hold them in a fixed position. Throughout the entire set, keep your arms locked in place and maintain an active back.
• Lower yourself until your back knee nearly touches the floor after taking a big step forward.
• Step your front leg back to the beginning position after pushing yourself back up through your front quad muscle (thigh).

27. Glute Bridge with Band

• Wrap the little band slightly above your knees around your legs.
• Put both of your feet on the floor and lean down.
• To properly engage the glutes, tuck your pelvis in.
• Use your glutes to push your hips towards the ceiling until your body is in a straight line from head to knees.
• At the top, tighten your glutes.
• Repeat the exercise in reverse for the specified number of reps.

28. Standing Band Kickbacks

• Position your feet hip-width apart, with your right foot a few inches behind the left, and wrap a resistance band around both ankles.
• Use your right leg to kick back while shifting your weight to your left.
• Switch leg positions after returning to the starting position and repeating the exercise for the duration of the set.

29. Lateral Band Walk

• Place the band just above each ankle and loop it around both legs, being careful not to bunch it.
• Place your feet shoulder-distance apart. The band should not be stretched, but rather taut.
• To engage the gluteus medius, bend your knees slightly and perform a half-squat.
• With your body weight evenly distributed across both feet, face forward while keeping your feet in alignment with your shoulders.
• While still in the half-squat position, move your weight over one leg and use the other leg to take a sideways step. For eight to ten repetitions, move this leg in and out sideways. During the exercise, keep your hips level. Maintaining a low, forward-facing posture is facilitated by this practice. A straight back is preferable over a rounded one.
• Change legs and gradually shift your weight. Take eight to ten more side steps.

30. Romanian Deadlift with band

• To hinge forward, brace your core and drive your hips back.
• As the torso descends, extend the non-working leg straight back.
• Lower until you feel a stretch in your hamstrings or your body is almost parallel to the floor.
• To stand tall, drive your hips forward via your glutes.
• Maintain a firm core and a neutral back throughout.
• After repetitions, switch sides.

31. Band Step-Out Squat

• Stretch the band by taking a lateral step with your leg to one side.
• Bend your knees to a 90-degree angle as you squat down with both legs when that leg strikes the floor.
• Get back up and move back to the middle.
• Take the opposite step and do it again.

32. Band Hamstring Curl

• A pull-up assist/strength band is used in this workout to strengthen the hamstrings. To begin, loop the band a foot and secure it to a sturdy item, such as a heavy kettlebell, door anchor, or squat rack.
• Lie flat on your stomach.
• Throughout this exercise, keep the non-target leg straight on the ground.
• To pull the band apart and tense your hamstrings, bend your knee.

Core Exercises

33. Pall of Press

• Place a cable machine side by side with the positioning point at the level of the chest.
• Relax your knees and put your feet shoulder-width apart.
• Lift the handle to your chest while maintaining it in both hands to produce tension.
• Focus on your core. Maintain square shoulders, hips, and ribs; see your shirt’s logo pointing forward.
• Extend the cable straight out in front of you, maintaining your arms in line with your chest and your shoulders downwards.
• Pause at full length for one to two seconds while keeping the support in place.
• Carefully and gradually bring back your hands back to your chest.

34. Resistance Band Russian Twist

• With your knees flexed and your feet straight, take a seat on the ground. Using both hands, hold a resistance band taut.
• To activate your core, slightly recline while keeping your back straight and avoiding rounding your shoulders.
• To provide resistance, anchor the band beneath your feet or have a partner hold it firmly.
• While maintaining your arms outstretched, twist your torso to the right and draw the band across your body.
• After returning to the centre position, carefully twist to the left.
• For the required number of repetitions, keep switching sides while keeping the band taut.

35. Standing side bend with band

• Fasten a resistance band to a fixture about hip height.
• Hold the band in both hands close to your hip while standing side-on to it with your feet shoulder-width apart.
• Move the band away from the anchor point by bending at the waist.
• As you bend to the side, do not bend your knees or lean forward.
• Return to an upright position slowly, then repeat until the required number of repetitions is reached.

36. Banded Plank

• Wrap a resistance band around your wrists (or, for a more difficult variant, your ankles). Put yourself on the floor in a forearm plank position, elbows right beneath the shoulders, Hip-width apart, legs spread wide.
• From head to heels, maintain a straight posture. To engage your core, inhale the breath, and push the abdomen in.
  Strengthen your glutes. Keep your eyes down and your neck neutral.
• Press your wrists gently against the band. Keep the band tension steady, keep your hips from rising or sagging.
• For novices, hold for 20–40 seconds.

37. Banded Bird Dog

• Start in the sitting position on all fours.
• Position your knees below your hips and your hands below your shoulders.
• Maintain the stable position of your back by via your abdominal muscles.
• Bring your shoulder blades together.
• With your hips and shoulders parallel to the floor, raise your left leg and right arm.
• To look down at the floor, extend the back of your neck, and bury your chin towards your chest.
• Return to the starting position after holding this position for a few seconds.
• Raise your right leg and left arm, then hold them there for a short while.
• Go back to where you were. There is only one round.
• Repeat 10 repetitions in two to three rounds.

38. Band woodchoppers

• Secure an elastic band at a high point. Stand sideways to the band’s anchor point, take a step back, and hold the band with both hands.
• Make a diagonal downward sweeping, chopping motion with nearly straight arms.
• Carefully return to the beginning position.

39. Basu-Band Sit-Ups

• Hold the resistance band handles in each hand while sitting on a Bosu ball with your feet firmly planted on the ground.
• Maintain a straight posture by pushing your chest forward and keeping your shoulders back.
• Start by pulling your body towards your thighs by bending at the waist and extending your arms forward.
• Return your torso to the beginning posture with a deliberate move.
• Repeat the exercise, being careful to maintain a constant resistance. Don’t allow your knees to bend inward or your back to be in a position.

40. Side Plank with Band Row

• Maintaining a broad arm and a straight body, grasp the band with your upper hand.
• Squeeze your shoulder blades and pull your elbow to the side while maintaining a firm hip position.
• Squeeze back and hold for a brief moment at the end range.
• Slowly extend your arm forward while resisting the band’s pull.
• Throughout, keep the plank aligned.
• After repetitions, switch sides.

FAQs

References:

• Davis, K. (2024, September 12). 33 resistance band exercises you can do literally anywhere. Greatist. https://greatist.com/fitness/resistance-band-exercises
• Seated Shoulder Press with Resistance Band. (2023, April 17). Training. fit. https://training.fit/exercise/seated-shoulder-press-with-resistance-band/
• WorkoutLabs – Simple Fitness for EveryoneTM. (n.d.). WorkoutLabs. https://workoutlabs.com/
• Song, D. (2023a, June 22). Side Plank Row — Rehab hero. Rehab Hero. https://www.rehabhero.ca/exercise/side-plank-row
• Kline, K. (2025, December 19). BarBend: Expert Reviews, Training Guides & Fitness News. BarBend. https://barbend.com/