One of my favorite things about resistance band exercises is that I can do them anywhere. Resistance bands are small and lightweight, so I can take them with me when I travel and still get a quality workout. If you’re looking for a new way to incorporate resistance into your fitness routine, they’ll do the trick. Keep reading for six resistance band exercises to try for a full body workout at home, the gym, or even on vacation!
Do Resistance Band Exercises Really Work?
While they may not be as heavy as dumbbells or barbells, resistance bands offer a unique form of resistance that can help you build muscle. For example, when you use a resistance band for biceps curls, the band provides constant tension on the muscles, which helps to promote growth. Additionally, because resistance bands are so versatile, you can use them for a variety of exercises that target different muscle groups. If you’re looking for an effective way to build muscle, don’t discount the humble resistance band. I use Hope Fitness Bands. Use code: “ashleylane” for 20% off!
6 Resistance Band Exercises for a Full Body Workout
Getting a full body workout with resistance bands is easy and a great way to keep your workout routine exciting. Incorporate these six resistance band exercises into your workout plan and see the results for yourself.
Full, Half, Full Bicep Curls
- Stand with your feet shoulder-width apart, bend your knees slightly, tuck your pelvis, and engage your abs.
- Keep your elbows tucked to your sides and engage your biceps to do a double-arm curl with your resistance band.
- Rather than bring your arms all the way down after the curl, stop at a 90-degree angle in an isometric hold.
- Bring your arms back up into the curl once more before releasing them all the way down.
Do 12-15 repetitions of this biceps resistance band exercise.
- Secure your resistance band to a door (high height) to provide tension during the exercise.
- Stand with one leg in front of the other with a slight bend in your knees for stability.
- Hold the resistance band with both hands behind your head, and tuck your elbows near your ears.
- Without moving your elbows, straighten your arms above your head.
- Control the movement back to a 90-degree angle before straightening your arms again.
Do 12-15 repetitions of this triceps resistance band exercise.
Seated Lat Pulldowns
- Secure your resistance band to a door (low height) to provide tension during the exercise.
- Sit on the floor, facing your resistance band with your knees bent and toes touching the door frame for stability.
- Hold one side of the resistance band in each hand and pull down so that your arms reach a 90-degree angle (goal post arms).
- Control the movement back so that your arms are straight above your head before pulling down again.
Do 12-15 repetitions of this upper back resistance band exercise.
Front Shoulder Raise
- Stand on the middle of your band with your feet shoulder-width apart, a slight bend in your knees, and your core engaged.
- Hold each end in the opposite hand so that the band crosses in front of your legs (creates more tension).
- Raise your arms straight in front of you to a shoulder-height position.
- Control the movement back down before raising your arms again.
Do 12-15 repetitions of this shoulder resistance band exercise. (You can also do side shoulder raises using the same starting position.)
- Secure your resistance band to a door (mid-height) to provide tension during the exercise.
- With your back to your attachment site, hold one side of the resistance band in each hand and position your arms at a 90-degree angle with your fists facing forward.
- Press your arms forward into a chest press.
- Control the movement back down to a 90-degree angle before pressing them out again.
Do 12-15 repetitions of this chest resistance band exercise.
- Stand with your feet shoulder-width apart and place a mini band around your thighs, just above your knees.
- Extend your arms in front of you for stability, and keep your chest open and chin up.
- Engage your core, and lower into a squat position (like sitting in a chair) while keeping your knees in line with your toes and your weight in your heels.
- Stand back up completely before squatting again.
- Keep the tension against the mini band. This will help ensure your knees don’t fall in or press out during your squat. Option to hold a weight as well.
Do 12-15 repetitions of this legs resistance band exercise.
Which is Better: Weights or Resistance Bands?
Resistance band exercises are not better or worse than dumbbell exercises. They both help you build muscle, increase strength, and even aid in weight loss. With resistance bands, however, there is constant tension on your muscle throughout an entire exercise, which can generate greater muscle growth than weights.
Personally, I like to use both dumbbells and resistance bands during my weekly workouts to keep my body guessing and exercises interesting. They say that variety is the spice of life, and that’s certainly true when it comes to working out. Doing the same exercises day after day gets boring and can also lead to plateauing in your results. That’s why it’s important to switch things up regularly, and resistance bands are a great way to do that. (If you’re looking for ways to make your fitness routine more enjoyable, check out the ALFitCrew App!)
Try New Resistance Band Exercises Weekly with the ALFitCrew
Resistance bands are a great way to add some extra challenge to your workout routine, no matter your fitness goals. And with the ALFitCrew App, you can try out new exercises every week to keep things interesting. When you join the ALFitCrew, you get access to various resistance band exercises you can do at home with minimal equipment. You can try the ALFitCrew App FREE for seven days and find the best resistance band exercises for the best results!