Resistance Band for Effective Workout

Going to the gym isn’t always convenient or doable, so it’s a smart idea to equip your home with a few easy-to-use workout accessories so you can always have something on hand to get in a quick, effective workout without leaving the house. One of the workout tools you should have at the ready is resistance bands with handles. With this versatile piece of equipment, you can tone, strengthen, and more with ease.

The absence of weights doesn’t have to mean the absence of a good workout. These four moves can help you craft an upper-body resistance band workout wherever you are.

Do each exercise 2-3 rounds. If your goal is muscle gain, we suggest a heavier weight with 4-6 reps. Meanwhile, if you want to work on your muscular endurance, we recommend a lighter weight with 12-15 reps.

 Bicep Curl ——

A bicep curl is a classic gym move that can help you build and strengthen your bicep muscles. This resistance band exercise for arms works both biceps at the same time.

Steps ——

  1. Step on the center of the band with both feet, shoulder-width apart.
  2. Hold the handles next to your sides with your palms facing up.
  3. Slowly curl your hands up toward your shoulders. Make sure to keep your elbows tucked, next to your sides.
  4. Slowly release your arms down to the starting position and repeat.


 Shoulder Press ——

With this modified overhead press, you can build and strengthen your deltoids. During a shoulder press, you also engage your core muscles to stabilize your body.

Steps ——

  1. Stand on the center of the band with your feet hip-width apart.
  2. Grip the handles at shoulder height.
  3. Bend your elbows 90 degrees with your palms facing forward. The band should be behind your arms.
  4. Press your arms straight up. If you cannot keep your arms straight, try using lighter resistance.
  5. Slowly return to the starting position and repeat.


Wood Chop ——

The woodchop engages muscles in your body ranging from your shoulders to your quads. However, this exercise is primarily performed to strengthen your abdominal muscles.

Steps ——

  1. Place one foot in the center of the tube. Your feet should be shoulder-width apart.
  2. Grip one handle with both hands, starting near your knees.
  3. Bend your knees slightly and pull the handle diagonally across your body. Fully extend your arms so they rise over your opposite shoulder.
  4. Slowly return to the starting position, repeat and switch sides.


Bent Over Rows ——

Bent over rows are great for strengthening your upper body. They primarily target your back muscles, but you will also use your arms and shoulders.

Steps ——

  1. Step on the band with your feet shoulder-width apart to create tension in the band.
  2. Bend slightly at the knees and lean forward over your toes. Keep your back flat.
  3. With your arms fully extended toward your feet, grip the handles. Your palms should be facing each other.
  4. Pinch your shoulder blades together, as you bring your hands to your chest, and push your chest toward the ground. Pull the handles up so that they reach the bottom of your chest. In this position, you should bend your elbows behind you.
  5. Hold and then slowly return to the starting position and repeat.