Exercises Using Resistance Bands

Chest Fly

How to perform a Chest Fly with a resistance band:

• Place the resistance band around a sturdy pole or stationary structure.

• Grab both ends of the resistance band and face away from the pole or stationary structure.

• Keeping a slight lean forward, bring your arms together, squeezing your pectorals as your hands meet.

• Repeat as many times as needed.

Lateral Pull Apart

How to perform a Lateral Pull Apart with a resistance band:

• Hold the resistance band shoulder width apart out in front of you.

• Pull the band apart and pinch your shoulder blades together.

• Hold for a count, and then bring your arms back to the original starting position.

• Repeat as many times as needed.

• Note that the closer your hands are together on the band, the harder it will be to pull apart. This is a good way to increase or decrease the resistance and control the type of workout you get!

Upright Row

How to perform an Upright Row with a resistance band:

• Place the middle of the resistance band under your feet.

• Grab ahold of the two ends of the resistance band.

• Bring the resistance band up towards your chin. Keep your back straight and your head level. See figure below.

• To make the repetitions harder, shorten the band by placing more of the band underneath your feet.

• Repeat this process as many times as desired.

Lateral Raise

How to perform a Lateral Raise with a resistance band:

• Begin by placing the resistance band underneath your feet.

• Hold either end of the resistance band with each hand.

• Once you have ahold of the band, begin with your arms at your side.

• Then slowly raise your arms up towards your head (your arms should be slowly doing a jumping jack motion, without the jumping!)

• Bring your arms up until they are just over your shoulder line, then slowly lower them back to your side.

• Repeat as many times as needed.

Overhead Press

How to perform an Overhead Press with a resistance band:

• Begin with your feet shoulder width apart.

• Step one foot out in front of the other, creating a split stance.

• Place the band underneath the back foot and grab ahold of either end of the band.

• Start the motion with your hands shoulder-width apart and resting in line with your ears.

• Slowly push your arms towards the sky, focusing on keeping your arms steady and without shaking.

• Bring your arms back down to the original starting position and repeat as many times as needed on that side.

• Now do the same amount of reps on the other side. For this, change which foot you have in front and which foot you have in back.

• Then repeat the same steps on this side.

Push Up

How to perform a Push Up with a resistance band:

• Wrap the resistance band behind your upper back and around your shoulders.

• Grab either end of the band and get into a high-arm plank position.

• Once you are in this position, perform a push up, lowering your body until your chest is about in inch off of the ground.

• Then, push yourself back up to the high-arm plank position.

• The band provides extra resistance to the push up, making each rep harder to perform.

• Repeat as many times as needed.

Seated Row

How to perform a Seated Row with a resistance band:

• Begin by wraping the resistance band around a pole or another stationary object.

• It is important to note that the object which you are wrapping the band around must be stationary — as you don’t want the object to move while performing the exercise.

• Once you have a secure object to wrap the band around, grab either end of the resistance band and sit on the floor far enough away from the object to create a desired amount of resistance in the band. See image below.

• Once seeted, pull the band in torards your chest, pinching your shoulder blades together. See image below.

• Repeat as many times as needed.

Shrugs

How to perform Shrugs with a resistance band:

• Begin by centering and placing the resistance band under both of your feet.

• Grab ahold of either end of the resistance band.

• Place your arms straight at your side, still holding the resistance band.

• While keeping your arms straight, shrug your shoulders as close to your ears as possible.

• Squeeze your shoulders up, hold for a count, and reset.

• Repeat as many times as needed.

Squats

How to perform Squats with a resistance band:

• Begin with your feet shoulder-width apart.

• Place the resistance band centered and underneath both of your feet.

• Grab ahold of either side of the resistance band.

• While holding either side of resistance band in your hands, bring your hands to rest on your shoulders, facing outward.

• Squat down, slow and controlled, until your knees are at least a 90° angle.

• Slowly come back up and reset to the original starting position.

• Repeat as many times as needed.

Triceps Extension

How to perform Triceps Extension with a resistance band:

• Begin by standing upright and putting your feet together.

• Place the resistance band centered and underneath both of your feet.

• Hold either end of the resistance band with each hand.

• Bring your arms up over your head and bend them backward. Your humerus should be straight up and down, in line with your body, while your forearm should be back by your neck.

• Now slowly straighten your arm to bring your forearm in line with your body. Your entire arm should end up in a straight line with your body at the movement’s full extension.

• Squeeze your triceps to straighten your arm even further, and then slowly bend your arm back to the original starting position.

• Repeat these steps as many times as needed.

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