Resistance band exercises can be hugely beneficial for your strength workouts, and they can help you get the most out of your time spent at the gym.
At the gym, you have the opportunity to add bands to the bench press, or you may choose to deadlift for a greater sense of resistance. If you’re looking to build muscle and strength, look no further than resistance bands.
Top 5 Resistance Band Exercises
1. Wall Lateral Pulldown – targets the lats and upper back.
This is one of the best back exercises with bands. Just stand with your back against the wall and place the resistance band around your thumbs or wrists. Stretch your arms straight above your head, then pull them down with your elbows at your side, bent to a 90-degree angle, with your shoulder blades pressed together.
2. Bicep curl – targets the biceps.
Sit on a chair or on your heels and place the resistance band under your right knee, then hold it with your right hand. Pull that hand up towards your shoulder and keep your upper arm in place with your elbow under your shoulder. Make sure to perform equally on both sides.
3. Triceps Extension – targets the triceps.
For this exercise, hold the resistance band in your hands and bend your elbows. Then, place your right elbow over your head with that forearm parallel to the floor. Place the left hand in front of the left shoulder and extend your right arm, keeping it near your head.
4. Shoulder External Rotation – targets the shoulders and upper back.
Use a mini band for this exercise and place it around your wrists, then bend your elbows and keep them close to your body. Move your forearms out to the side, stretching the band, and rotate your palms at the same time so that they face upward when the band is stretched.
5. Fire Hydrant – targets the glutes and hamstrings.
On all fours, place the resistance band above your knees. Align your neck, back, and hips and move your left leg out to the side to stretch the band while keeping the rest of your body in place, then complete the repetitions on the other side to get a great leg band workout.
Making the Most of Your Resistance Bands
The best exercise bands are ones that you know how to use correctly. Follow the directions for these exercises to reap the benefits of your resistance band training.