Resistance Band Exercises


Resistance band exercises are a great way to get a full body workout with one simple piece of equipment- a resistance band.  Resistance band workouts are becoming more and more popular for this reason.  You can get the resistance you need for a good workout without needing a lot of expensive exercise equipment.   All you need for resistance band workouts is a resistance band and your own strength. 


You can purchase resistance bands at any store where exercise equipment is sold.  When selecting a resistance band for your resistance band exercises, you should keep the following in mind.  Most brands of resistance bands are color-coded.  The following chart shows the colors and the level of difficulty they represent:

  • Yellow- thin
  • Red- medium
  • Green- heavy
  • Blue- extra heavy
  • Black- special heavy
  • Silver- super heavy

When just starting out with resistance band workouts, select a thin or medium band, based on your fitness level.  You can increase the difficulty level as you grow stronger.  But let’s face it, you’re probably never going to need a silver band! 

When performing these exercises, hold the band so that you get a fair amount of resistance.  You should be able to perform the exercises, but the band should be taut.  You can cut the band if it is too long for you.

Here are some resistance band exercises to get your started.

Resistance Band Rowing

  1. Step on the band with your left foot.  Step back with your right foot.  Hold the ends of the band in each hand.

  2. Bend over slightly, keeping your back flat.

  3. Pull the bands up toward your shoulders, keeping your elbows tucked in.

  4. Perform rowing motion, keeping shoulder blades squeezed together.

Alternate Chest Press

  1. To begin, lie on the floor on your back with the band under your back.  Hold the ends of the band in each hand.

  2. Start by raising your left arm up toward the ceiling and then returning it to the beginning position.  Repeat the exercise with your right arm.

  3. Start with 8 – 10 reps. You can increase the number of reps on these resistance band exercises as you grow stronger.

Diagonal Wood Chopping

  1. Step on the band with your right foot and grasp the ends with both hands.  Keeping your hands together, stretch your arms down towards your right foot.

  2. Bring band up and away in a wood chopping motion.

  3. During this exercise your feet stay still and your torso rotates.

  4. Start with 8 – 10 reps and then repeat these resistance band exercises in the opposite direction.  You can increase the reps as you grow stronger.

Triceps Extension

  1. Start by holding the resistance band in your left hand.  Put that hand behind your back.

  2. Hold your right hand above your head.

  3. Now grab the other end of the band with your right hand.

  4. Straighten your right arm until it is fully extended.

  5. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.

  6. Repeat with the other arm.

Lateral Rows

  1. Stand on resistance band with feet shoulder width apart and knees slightly flexed.

  2. Grasp then ends of the band in either hand with palms facing each other.  Your arms should hang down at your sides with your elbows slightly flexed.

  3. Raise arms up and out to shoulder height, keeping elbows slightly flexed.

  4. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.

These are great exercises for developing strength.  For best results, do your resistance band workouts three to four times per week.  You can alternate your resistance band workouts with cardiovascular exercises like aerobics



More than resistance band exercises on our benefits to exercise page

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