Resistance Band Training – What Exercises Are Worth Doing with Resistance Bands?
Resistance band training is becoming increasingly popular among both beginner fitness enthusiasts and experienced athletes. Resistance bands are lightweight and take up little space, making them a popular choice for home workouts as well as gym sessions. They can help strengthen muscles throughout the body, adding an interesting variety to everyday training. How do you work out with resistance bands? Which exercises for arms, shoulders, or chest are worth doing? What results can you expect from resistance band training?
Table of contents
- What are resistance bands?
- Types of resistance bands
- How to choose a resistance band for exercise?
- Resistance band exercises - who can do them?
- Exercises with resistance bands - is it worth doing them?
- Resistance band training - how to work out with them?
- Exercises for biceps
- Exercises for abs
- Exercises for the chest
- Exercises for shoulders
- Exercises for the back
What are resistance bands?
Resistance bands are elastic, durable bands that provide resistance when stretched, forcing the muscles to work harder and increasing workout intensity. These bands allow you to train almost every muscle group, making them a valuable addition to different sports disciplines.
Although initially resistance band exercises were used mainly in rehabilitation to support athletes after injuries, today they are widely used due to their effectiveness and versatility, offering a unique alternative to dumbbells or barbells.
Types of resistance bands
Resistance bands available on the market differ in length, width, and resistance level, and the choice depends on the user’s preferences, capabilities, and training goals. The most common types found in stores include:
- Mini bands, also known as loop mini-bands – the most popular small and short bands, often used for glute strengthening, but also suitable for other muscle groups. They are frequently used during warm-ups before the main workout.
- Power bands, also known as loop power-bands – loop-shaped resistance bands longer than mini bands. They are perfect for full-body training, both strength and stretching exercises.
- Pilates bands – extremely light and elastic, most often used during fitness or pilates workouts.
- Expanders – elastic bands with characteristic handles, usually used for upper body exercises, such as back or chest training.
- TRX straps – special Y-shaped suspension bands with excellent durability, popular among athletes training with bodyweight exercises. These are non-elastic and used in suspension workouts.
Resistance bands can also differ in the material they are made from – you can find both latex and fabric bands on the market.
How to choose a resistance band for exercise?
A resistance band should be matched to the type of activity and training goal. The band should be suited to the muscle group you want to strengthen and to your abilities – the resistance should allow you to perform at least 10 repetitions of a given exercise.
When choosing the right band, it’s worth paying attention to its quality – the best choice is durable, high-quality products with positive reviews from other users.
Resistance band exercises - who can do them?
Almost anyone can exercise with resistance bands. This type of training works well for beginners, intermediate, and advanced athletes. Resistance bands can be useful in strength sports, endurance training, or combat sports.
They are also a great option for people returning to physical activity after injuries. This type of workout is recommended for those looking to lose body fat, older adults, and athletes aiming to build muscle mass.
Exercises with resistance bands - is it worth doing them?
Resistance band exercises can add variety to your workouts and provide new stimuli, which can positively impact progress. Regular training with resistance bands can strengthen muscles, improve body firmness, help sculpt the silhouette, and support muscle mass growth.
They increase workout intensity, improve flexibility in muscles and joints, reduce the risk of injury, and boost strength. Bands can also assist in performing some exercises and help control muscle tension.
To achieve desired results, training should be regular, supported by a well-balanced diet. Supplements tailored to the athlete’s needs can also be a great support.
Resistance band training - how to work out with them?
Light and portable resistance bands can be used to train different muscle groups, with exercises tailored to the user’s abilities and experience level. They are a versatile tool for strengthening muscles and sculpting the body.
Which exercises for arms are worth doing? How to strengthen your abs and chest with a resistance band? Are bands effective for shoulder workouts?
Exercises for biceps
Resistance bands can help in building biceps. To strengthen the biceps, try exercises such as:
- bicep curls with TRX – attach TRX straps high up, hold them underhand, lean back slightly, keeping your feet anchored. Inhale, bend your elbows to bring your hands toward your forehead, then exhale and straighten your arms back to the start.
- bicep curls with a resistance band – place the band under your feet, hold the ends underhand. Engage your core and glutes, inhale, bend your arms to lift the band upward, then exhale and lower slowly.
- seated bicep curls – sit on the mat with legs straight, attach the band to your feet, hold the ends in your hands. Inhale, bend your arms to bring your hands toward your forehead, then exhale and return to the starting position.
Exercises for abs
Resistance bands can be very effective for sculpting abdominal muscles. Try:
- alternating knee tucks with a mini band – lying on your back, place the band between your feet, support yourself on your forearms, lift your legs, pull your right knee toward your chest while keeping the left leg still, then switch sides.
- bird dog with a mini band – place the band between your feet in a tabletop position. Engage your core and glutes, extend your right leg back and your left arm forward, hold for a few seconds, return to start, then switch sides.
- Russian twist with a mini band – sit on the mat with the band looped over your feet, hold the ends in your hands. Lift your legs, lean back slightly, keep your shoulder blades pulled together, and twist your torso, moving your hands from one hip to the other while pressing against the band.
Exercises for the chest
Resistance bands can support chest development. Popular examples include:
- push-ups with a band – place the band behind your back, hold the ends in your hands, get into a plank position, inhale as you lower your chest toward the floor without touching it, then exhale and push back up.
- chest press with a band – stand with feet slightly apart, place the band behind your back, elbows bent, hands near your chest. Inhale, straighten your arms forward, stretching the band, then exhale and return to the start.
- TRX flys – holding TRX straps in a plank position, inhale as you open your arms to the sides, lowering your torso, then exhale and return to the start.
Exercises for shoulders
Resistance band workouts can strengthen the deltoids. Try:
- front raises – place the band under your feet, hold the ends in your hands, inhale, lift your arms forward until parallel to the floor, exhale and lower slowly.
- band pull-throughs – in a kneeling position, hold the band between your hands, elbows bent, hands in front of your chest. Inhale, raise your arms overhead, then bend your elbows and move them behind your head, exhale, lift arms again, and return to start.
- single-arm overhead press – stand with feet hip-width apart, place the band under one foot, hold the other end at chin height, elbow aligned with wrist. Inhale, press overhead, exhale, and lower slowly.
Exercises for the back
Resistance bands can also be a valuable tool for back workouts. Examples include:
- bent-over rows – place the band under your feet, hold the ends, bend your torso to a 45-degree angle, inhale as you pull the band toward your hips, squeezing shoulder blades together, then exhale and return to start.
- behind-the-neck pulls – anchor the band high, kneel, hold the band overhand above your head, inhale, pull shoulder blades together and bring elbows toward hips until the band is behind your head, exhale and straighten arms.
- plank rows with a mini band – place hands on the floor holding the band, feet hip-width apart, core and glutes tight, lift one hand off the floor, pull it toward your hip while keeping the shoulder blade close to your spine, lower slowly, and repeat.
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