The 10 Best Resistance Band Workouts

Do these resistance band workouts to get the best full-body workout. Before beginning your resistant band workout, do a light cardio workout to get the blood flowing and warm up the muscles.

Standing Chest Press

You will want to anchor the resistance band around a pole or at a door hinge, around chest high. Facing away from where the resistance band is anchored, you will press the handles of the resistance bands from a bent elbow to have your arms in front of you and back. Do this 10-12 times.

Bicep Curl

Stand with your feet shoulder length apart, standing on the resistance band. With a handle in each hand, start with your arms in a natural position by your side. Slowly curl the arms up towards your shoulders. You should feel a bicep contraction. Bring the resistance band back to the neutral position. Do this for 10-12 reps.

Tricep Kickback

This exercise will work the back of your arms. Stand on the band and slightly bend over. With your arms by your side, you will want to only bend at your elbows, kicking back your arms into an almost fully extended position. As you do this exercise, you should feel the tension in the back of the arms.

Lateral Raises

The lateral raises will help shape your shoulders. With this exercise, you can work out both arms at once or focus on one side at a time. While stepping on the resistance band, hold the handle with your arms in a natural position. Slowly raise your arm(s) away from your body to the side until they are level. Bring the arms back down to your sides. Repeat for 10-12 reps. 

Overhead Press

An overhead press is one of the best shoulder exercises. To do this exercise, stand on the bands and hold the handles at your shoulders. In a sweeping motion, press your hands over your head until you fully extend your arms and back down. Do this for 10-12 reps.

Front Squats

A front squat will work the thighs, butt, and hamstrings. For this exercise, you will want to stand on the resistance band with the feet shoulder-width apart. The handle of the resistance bands will be in your hands, held in front of the shoulders. While holding the resistance bands, you will squat down and back up, doing this 10-12 times. 

Leg Extension

The leg extension leg will work the quads.  This exercise will be performed while you are in the seated position. You will need to anchor the resistance band to a bench or table, wrapping the loop around your ankles. While sitting, bring your feet from the floor and extend straight in front of you/ Do this 10-12 times per leg.

Kneeling Crunch

This exercise will give your core a workout. Secure the resistance band to the top of a closed door. Kneel while holding the band at your shoulders, Crunch down toward your hips. Contract the abs. Do this 10-12 times.

Bent-Over Row

The bent-over row will engage your back muscles. Start by putting the resistance bands under your feet, as you stand with your feet together. Bend over by hinging at the waist. While bent over, you will pull the bands towards you at about hip level. While pulling, squeeze the shoulder blades together bringing your elbows to a 90-degree angle. Do this 10-12 times.

Lat Pulldown

To perform the lat pulldown, anchor the resistance bands on top of the closed door. While kneeling or bent over slightly, pull the resistance bands down and past your hips, as you engage the lateral back muscles.

Consistency Is Key

With these exercises, you will work all of the major muscles. Do this routine 3 times a week for a few months to see results. With any workout, results do not show overnight. Consistency is key.