Resistance bands are quickly becoming a staple in your strength training arsenal. Before you start, it’s important to know the best exercises with these bands so you can get the most out of your workouts.
These bands are a flexible and affordable way to start resistance training. If you don’t have access to heavy weights, they can be a great tool for building strength.
In this article, we introduce 14 exercises that you can do at home.
- Resistance band deadlift
- Resistance band lateral raise
- Resistance band bent-over row
- Resistance band kneeling shoulder press
- Resistance band seated face pull
- Resistance band press-up
- Resistance band single-arm front raise
- Resistance band biceps curl
- Resistance band upright row
- Resistance band pull-apart
- Resistance band chest press
- Resistance band single-arm triceps extension
- Resistance band front squat
- Resistance band split squat
1- Resistance band deadlift
Target muscles: lower back and hamstrings
2- Resistance band lateral raise
Target muscles: deltoids
3- Resistance band bent-over row
Target muscles: back muscles
4- Resistance band kneeling shoulder press
Target muscles: shoulders and core
5- Resistance band seated face pull
Target muscles: upper back
6- Resistance band press-up
Target muscles: chest, shoulders, and core
7- Resistance band single-arm front raise
Target muscles: deltoids
8- Resistance band biceps curl
Target muscles: biceps
9- Resistance band upright row
Target muscles: shoulders and trapezius
10- Resistance band pull-apart
Target muscles: upper back
11- Resistance band chest press
Target muscles: chest
12- Resistance band single-arm triceps extension
Target muscles: triceps
13- Resistance band front squat
Target muscles: quadriceps and glutes
14- Resistance band split squat
Target muscles: quadriceps, hamstrings, and glutes
Gymat
The Gymat web app offers more than 50 resistance band exercises. You can get a personalized workout program from the Gymat AI in less than 10 seconds based on your target muscles. Also, each exercise is shown with video instructions in the Gymat web app.