25 Best Resistance Band Exercises & 10 Resistance Band Workouts for Every Muscle Group
These days resistance band workouts remain under-utilised and overlooked for packing on size and strength. With the right resistance band exercises, however, it's possible to grow every major muscle group with little more than a solitary strip of elastic.
Besides, there's no beating the portability of the band. They're ideal for home use, outdoor workouts, hotel sessions – and even for making use of a tight space at the gym. Loop it around your bedpost, hang it from a tree branch, or anchor it beneath your feet for a tough total-body workout, wherever you are.
'Resistance bands can be used on their own to perform almost every exercise you can think of with traditional weights like dumbbells,' explains certified personal trainer Jack Hanrahan. 'If you use a door anchor, you can replicate cable machine exercises, like pull-downs and chest press,' he says. 'Or, you can make body-loaded exercises easier or harder.'
Get to grips with resistance band workouts, and you'll wonder what you ever did without this highly-functional bit of kit. Here, we explain why resistance band exercises work, divulge the benefits of the band, and share 25 of the best moves for every muscle group.
10 Best Resistance Band Workouts
Here's 10 of our top workouts using just resistance band exercises, which can be performed anywhere.
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Why Resistance Band Exercises Work
Resistance bands exercises might look tame on the surface, but they can add serious value to your strength workouts. That's because unlike dumbbells, kettlebells and weight plates, which remain equally heavy throughout the entire rep, resistance bands become increasingly challenging as they're pulled apart.
'When you stretch a resistance band, it generates increasing amounts of tension, which your muscles have to overcome,' says Hanrahan. 'This can range from less than 1kg up to a whopping 90kg, depending on the thickness of the band. Matching the right resistance band to the right exercise induces a potent muscle-building stimulus.'
Besides turning up the heat on basic bodyweight movements like push-ups and squats, you can pair the band with other weightlifting kit to adjust the resistance for heavyweight results. You can make an exercise easier, to improve your form – adding a resistance band to your pull-ups to bring your chest to the bar – or, conversely, more difficult.
'Resistance bands are a great way to increase the load on weights you already have,' says Tash Lankester, PT at FLEX Chelsea. 'For example, barbell deadlifts, take a long resistance band, hook the ends outside each of the plates, and then stand on the band,' she says. 'This will increase the load, without having to buy more weight plates.'
There is method to the resistance band madness, btw. When researchers from the University of Wisconsin measured the peak force and power of a squat, using resistance bands and free weights in tandem was found to have a significant advantage over using free weights alone. Need we say more?
The Benefits of Resistance Band Exercises
There are myriad reasons to bring a band into your training regimen, as you'll discover below:
Resistance Band Exercises Will: Improve the Quality of Your Reps
When you use a set weight to perform an exercise – say, a bicep curl – there's a point near the top of the rep 'where your muscles are actually not exposed to stimulus,' says Lankester. With a resistance band, your muscle is under constant tension throughout the full range of motion. The result? Greater gains.
Resistance Band Exercises Will: Reduce Your Injury Risk
Since resistance bands work with the natural force curve of the rep, they provide support where you're weaker. 'Resistance bands generate the least amount of tension in the bottom position of a lift when muscles are stretched,' says Hanrahan. 'This means less force is placed on joints compared to using traditional loading tools like dumbbells and barbells.'
Resistance Band Exercises Will: Add Variety to Your Workouts
Whether you're performing total-body exercises or targeting specific muscle groups, 'resistance bands are the most versatile loading method,' says Hanrahan. 'You can use it in isolation to perform most of your favourite dumbbell and cable machine exercises and you can pair it with your weights to add more resistance.'
Resistance Band Exercises Will: Train Small Muscle Groups
The versatility of resistance bands means you can control the angle you train at, making them 'great for targeting small muscle groups,' says Lankester. 'Use them when warming up, or as a finisher at the end of the workout to exhaust smaller muscle groups, such as biceps, triceps, and rear delts.'
Resistance Band Exercises Will: Improve Your Form
Since resistance bands force your muscles to work hard through the entire rep, there's no relying on momentum. They're also ideal for correcting harder-to-spot errors. Placing a band just above your knees during squats forces you to 'push your knees out against the band, strengthening your abductors and perfecting your form,' says Lankester.
Resistance Band Exercises Will: Give You Bang for Buck
'Resistance bands are light, durable and capable of generating high amounts of tension,' says Hanrahan. 'This makes them a very cost effective loading tool that will last a long time.' They're also easy to stow and carry in your gym bag, making them perfect for travelling, he says.
Not All Resistance Bands Are Created Equal
Resistance bands are made of latex or rubber, and available in various sizes and thicknesses. Most bands are colour-coded according to how much tension they offer, but often the easiest way to tell them apart is to look at the width. The thicker the band, the more resistance it provides and the more difficult it is to stretch.
For that reason, it's tempting to think that a thicker band automatically equals greater muscle gains, but that isn't always the case. For example, if you're using a resistance band for assisted pull-ups, a thicker band will offer more counterbalance – making the exercise easier – so opting for a thinner band will make this particular exercise more challenging.
There are also several different styles of band. Tube resistance bands have handles and usually come with door attachments, while flat resistance bands, or looped bands, look like a giant elastic band. The latter are more versatile – loop bands can also be used for mobility work, yoga and pilates – and without the comfort of padded handles, they'll boost your grip strength too.
'The right bands for the job are the 41" looped resistance bands that typically go by the name "strength bands",' says Hanrahan. 'While these bands come in a broad range of thicknesses, I would recommend one that falls in the middle-to-lower end of the spectrum. It will afford you the most exercise options. The three bands I use the most are 1⁄2" wide, 1" wide, and 13⁄4" wide.'
To cover all bases, you could also buy one lighter and one heavier band. Lighter bands 'usually range between 7kg and 16kg – perfect for your vertical/horizontal pull and single arm exercises, rehab, and attaching to free weights,' says Lankester. Heavier bands are 'usually between 16kg and 39kg. These are great for compound lifts like deadlifts and squats if you don't have access to free weights.'
25 of the Best Resistance Band Exercises for Building Muscle
Looking for resistance band workouts you can do anytime, anywhere? Mix-and-match these moves to target every muscle group in your body.
Chest
Banded Push-ups
Band Chest Press
Core
Band Russian Twist
Band Horizontal Wood Chop
Band Plank with Row
Banded Crunch
Band Pallof Press
Legs
Band Thrusters
Band Squat
Band Crab Walk
Band Lateral Lunge
Band Single Leg Deadlift
Arms
Band Hammer Curl
Band Concentration Curl
Band Tricep Kickback
Band Bicep Curls
Back and Shoulders
Band Upright Row
Band Shoulder Press
Band Reverse Fly
Band Bent-over Row
Band Face Pull
Band Pull-Down
Band Lateral Raises
Band Pull Aparts
Band Cat Cows
1) Banded Push-ups
Why: 'Arguably the king of upper body pressing exercises to develop the chest, triceps, shoulders and core,' says Hanrahan. 'Resistance bands are the best loading tool to progress this exercise and make it harder. They're easy to use and far less cumbersome than trying to balance a weight plate on your back.'
How: Start with the band looped around your back. Grip the band in each hand. Perform the exercise as you would a regular push-up, but focus on power. Drive your hands into the ground, pressing your body upwards into full lockout as explosively as you can before returning to the start position.
2) Band Chest Press
Why: You don't need iron to execute this chest-pumping move, it can be performed with little more than a rubber band. By performing your chest press on the floor – limiting your range of motion – you take the stress off your shoulders.
How: Place a resistance band underneath your shoulders and hold both handles, with your upper arms in contact with the floor. Extend both arms until they're straight, pulling the band up with them. Lower them back to starting position and repeat.
3) Band Russian Twist
Why: It'll fire up your obliques more effectively than a medicine ball, due to the unstable, increasing resistance of the band. Just make sure it's taught the entire time and there's no slack in it.
How: Sit on the floor with your legs extended and together. Loop the resistance band around your feet and hold each end with your hands. Quickly twist at the torso, turning from side to side.
4) Band Horizontal Wood Chop
Why: This is an excellent functional core exercise that rocks your abs and obliques as you twist through each rep. Take care to return slowly to the starting position – rather than jolting back – to get the most out of this move.
How: Anchor your band to a post, and facing sideways, grab the end of the band with both hands. With arms fully extended, pull the band across your body while rotating your torso. Return to the start position slowly under control.
5) Band Plank with Row
Why: Spice up the plank with a banded take on the plank cable row. You'll engage a greater number of core muscles while simultaneously taxing your biceps. Compared to the relative stability of the weighted cable, using the band makes this move even tougher.
How: Anchor the band to a post in front of you. Assume a plank position with your core tight and glutes squeezed. Keeping your lower back flat, reach forward with one arm, grab the handle, and row it to your rib cage and back with control while keeping your body tense.
6) Band Thrusters
Why: A combination of a squat and an overhead press, banded thrusters provide serious bang for buck. While primarily hitting your hamstrings, quads and shoulders, they also crank up your heart rate, boosting your fitness at the same time.
How: Stand on a resistance band with your feet shoulder-width apart and hold each end with your hands. Bring your hands to your shoulders, with the band running down behind your shoulders. Bracing your core and keeping your chest up, lower into a squat position, before exploding upwards. As you first to a standing position, push the resistance bands overhead before slowly lowering your arms.
7) Band Squat
Why: Resistance bands are especially potent for squats. You'll be working under tension throughout the entire move, which means you'll get more out of every rep. Plus, with a band wrapped around you, you're more likely to notice when your form is off.
How: Stand on a resistance band and lower yourself into squat position. Hold each handle by the side of your body, with palms facing inwards. Push up to straighten your legs whilst pulling the band up so that it's in line with your thighs. Drop down and repeat.
8) Band Hammer Curl
Why: As well as engaging your forearms and improving your grip strength, banded hammer curls engage multiple stabilising muscles – including your delts and traps – helping to fill out your t-shirt. Just be sure to keep your elbows tight to your body.
How: Stand on a resistance band and hold each side, palms facing your hips. Curl up, keeping your palm in position, until your thumbs are near your shoulders. Then lower to the starting position.
9) Band Concentration Curl
Why: Aside from looking cool as hell, concentration curls allow you to focus on contracting your bicep without using body momentum, increasing tension on the muscle for greater gains.
How: Step on the resistance band, rest your elbow on your thigh and hold one handle in your hand. Lean forward so your back is slightly bent. Keep your upper arm still and curl the band as far as it goes. Lower it back down and repeat.
10) Band Tricep Kickback
Why: This isolating move shines a spotlight on your triceps. There are three parts to the muscle: the lateral head, the medial head, and the long head. While the banded kickback works all three heads of the muscle, it pays special attention to the lateral head.
How: Attach your resistance band to something at waist height and hold the handle with one hand, palm facing inwards. Bend forward at the waist to lower your back, keeping it straight, and slightly bend your knees. Use your triceps to pull the band behind you until the arm is fully extended. Pause, then lower and repeat.
11) Band Bicep Curls
Why: Proof that you don't need a dumbbell to grow your biceps. You'll have to squeeze your muscles extra-hard against the band's resistance at the top of the move – usually the 'easiest' part – resulting in measurable size and strength gains.
How: Stand on a resistance band and hold the band with underhand grip about shoulder width apart. Curl the band until it's in line with your collar bone and your forearms touch your biceps. Lower and repeat.
12) Band Upright Row
Why: The upright row recruits your delts, traps, rhomboids, and even your biceps. Again, the resistance of the band at the top of the move makes it a potent alternative to free weights, building power that boosts your cleans and snatches.
How: Stand on a resistance band and hold the handles with palms facing inwards resting on your thighs. Keep your back straight and lift the band up towards your chin, keeping your elbows higher than your forearms. Return to starting position and repeat.
13) Band Shoulder Press
Why: This move will smoke your shoulders whether you add weight or go without, and the constant tension will recruit more muscle fibres for faster growth.
How: Stand on a resistance band and hold the other end at shoulder height, with palms facing forward. Extend your arms directly above you, just wider than shoulder width. Lower the band back down and repeat.
14) Band Reverse Fly
Why: This banded move strengthens your rhomboids, balance your shoulder strength to protect them from injury. Keep your back straight throughout to avoid placing stress on your lower spine.
How: Stand on a resistance band and hold a handle with each hand by your shins. Slightly bend your knees and lower your back so it's parallel to the floor. Raise the arms to the side as far as you can go. Pause, then lower the band to starting position and repeat.
15) Band Bent-Over Row
Why: As well as hitting your lats and rhomboids with the banded bent-over-row, you'll recruit stabilising muscles like your biceps, shoulders and forearms. It'll bolster your posture and spine, keeping lower back injuries at bay.
How: Stand on a resistance band, bending forward slightly, and hold both handles just under your knee. Squeeze your shoulder blades together and lift the band up towards your upper rib. Lower the band and repeat.
16) Banded Crunch
Why: The banded crunch allows you to focus on your abdominal muscles without adopting the standard crunch position (lying on your back). It's a great move to add variety to your core training toolbox.
How: Begin with a light band on a high attachment. Face away from the attachment on your knees, sitting on your heels, holding the band either side of your head with a neutral grip (palms facing inwards). Engage your core and curve your spine forward so that your core works hard to contract. Reverse the movement slowly, ready to repeat.
17) Band Face-Pull
Why: One of the most beneficial resistance band exercises, band face pulls are an excellent exercise to include for shoulder strength and health. They work the small muscles surrounding the scapula, including the rhomboids, rear deltoids and trapezius.
How: Attach a light band just above eye line. Take the band with an overhand grip in front of you with your arms straight. Pull the band nice and high with your hands wider than your face and your elbows in line with your shoulders. Slowly reverse the movement ready to repeat.
18) Band Pull-Down
Why: Pull-downs are a great way to recreate the supinated grip lat pull-down machine or regress the chin-up. They work the lats, biceps, delts and traps and are a great addition to your programme to focus on the posterior chain muscles.
How: Begin with the band on a high attachment, seated on the floor underneath it with a lifted chest. With an underhand grip hold onto the band high enough to create some tension, shrug the shoulders away from the ears and pull the band down. Slowly reverse the movement.
19) Band Lateral Raise
Why: For shoulder hypertrophy lateral raises are a vastly underrated exercise. They work the anterior and posterior delts and the low resistance allows you to push the volume with high reps for a considerable shoulder pump.
How: With a light band under your feet, grip onto the band with your arms hanging at your sides. Lift the arms up with a slight bend at the elbow in line with your shoulders. Reverse the movement.
20) Band Crab Walk
Why: Band crab walks are a great exercise to add to your programme to warm up your glutes, especially before a long run. By using high rep ranges or a heavy band, banded crab walks strengthen the glutes, a muscle group that often gets overlooked.
How: Loop the band around your ankles and hinge at the hips with a flat back. Leading with the outside of your foot, take small steps to the side in one direction. Once you have completed your reps, return in the opposite direction, facing the same way.
21) Band Lateral Lunge
Why: The band lateral lunge works the adductors, abductors, quads, glutes and hamstrings. They are a perfect staple in any runner's resistance training programme due to their ability to develop single leg strength and balance.
How: Begin by looping the band under one foot and taking the top of the band in the front rack position with your elbows high. Step to the side with the foot that is free from the band and shift the weight over to that leg with the chest up. Push through the supporting leg back to standing, ready to repeat.
22) Band Pallof Press
Why: The band pallof press works the core anti-rotationally. This means that the force from the band will cause your core muscles to resist your torso twisting, making it a great exercise for trunk stability and strength.
How: Attach the band at one end to somewhere stable like a door handle. Pull the other end of the band away and clasp it in both hands in front of your navel. Ensure there is enough resistance on the band. Push the band directly in front of you so that the arms straighten, then reverse the movement so the hands return to your stomach, ready to repeat.
23) Band Single Leg Deadlift
Why: If you want to further develop your balance, stability, co-ordination and core strength, the single leg deadlift is the perfect bang for your buck move. This move is a little advanced, but the perfect addition to your leg day programme to bulletproof your body.
How: Start with the band looped under one foot and around the shoulder of the same side. Send the opposite leg straight behind you as your torso dips forward over the supporting leg. Send your hip behind your heel and keep a straight line from the top of your head to your heel to ensure you keep balance. Lift the torso back to standing, ready to repeat.
24) Band Pull Aparts
Why: Band pull aparts are one of the best exercises for shoulder health and stability. They strengthen the rhomboids, traps and rear delts. Put them in your warm up to ensure you're good to go or complete on a regular basis to help bulletproof your shoulders for pressing PBs.
How: Begin with a light band held in both hands up in front of you with your arms straight using an overhand grip. Pull the band apart so that it stretches across your chest while ensuring the arms stay straight and chest is lifted. Squeeze the shoulder blades together before you reverse the movement, ready to repeat.
25) Band Cat Cows
Why: The band cat cow is the perfect mobility exercise to throw in your warm-up, cooldown or work from home desk breaks. The band teaches you to push into your thoracic spine, an area often neglected and prone to get stiff during the 9-5.
How: Loop the band behind your back and grip the end with each hand. Assume the all four position. Begin by tucking your chin to your chest and curving the spine upwards vertebrae by vertebrae and pushing into the band until your entire back is rounded. Reverse the movement by tilting the pelvis and arching the spine until you are looking upwards. Repeat and complete the exercise reversing the movement from tailbone upwards and top of the head downwards in direction.
Bonus Resistance Band Exercises
Not happy with the 25 we've just provided you? Here's a few more for you to try.
Chest and Arms
Band Svend Press
Single Arm Cross Body Press
Band Dips
Core
Suspended Plank Knee Tucks
Band Alternate Heel Touches
Band Assisted Dragon Flags
Legs
Band Supported Sissy Squat
Band Lying Hamstring Curl
Band Bulgarian Split Squat
Band Svend Press
Why: 'This movement is great for chest activation, specifically isolating the 'cleavage' down the centre of your pecs,' says Canadian fitness trainer and natural bodybuilder Peter Miljak. 'Do this kneeling or standing.'
How: Anchor the band to a post behind you or have it looped around your back. The key to this movement is to have the band under each arm, resting against your lats or rib cage – not over or around your shoulders. Grip each end of the band with both hands clasped together, squeezing inward as you press up. Return to the start position.
Tempo: 2-0-1-2. That's two seconds in the eccentric phase, straight into a one-second concentric phase, and a two-second hold before the next rep.
Single Arm Cross Body Press
Why: 'This is a great isolation exercise for the entire pec muscle, without recruiting as much shoulder involvement,' says Miljak.
How: Anchor the band to a post beside you. Grip the band in the hand closest to the post. Use a slightly supinated grip, and press the band across your body, keeping your elbow tucked in, before returning to the start position.
Tempo: 2-0-1-1. That's two seconds in the eccentric phase, straight into a one-second concentric phase, and a one-second hold before the next rep.
Band Dips
Why: 'This movement is great for overall tricep growth and activation,' says Miljak.
How: Loop the band around your shoulders and grab the ends in each hand. Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.
Tempo: 2-1-1-2. That's two seconds in the eccentric phase, one second hold, one second in the concentric phase, and a two-second pause before the next rep.
Suspended Plank Knee Tucks
Why: 'This movement is very similar to a TRX suspended plank, but instead using a band to elevate your feet,' says Miljak. 'It's great for entire core and ab stability and strength.' Slow, controlled reps are key to this move.
How: Anchor a band up high and loop each foot into the hanging loops. Assume the high plank position, keeping your core tight. Crunch in as you tuck both knees into your chest, then return to the start position.
Tempo: 3-2-1-1. That's three seconds in the eccentric phase, a two-second pause, one second in the concentric phase, and a one second hold before the next rep.
Band Alternate Heel Touches
Why: 'This movement is great for activating your upper abs and obliques,' says Miljak.
How: Anchor the band to a post behind you. Lie on your back with your knees bent up towards the ceiling. Grip the ends of the band in each hand. Crunch in and alternating each heel tap for the set number of reps.
Tempo: Keep these reps at a steady pace with no rest in-between each heel tap.
Band Assisted Dragon Flags
Why: 'This exercise is incredible for overall abs and core strength,' says Miljak. 'However, it can be difficult for most people to perform, so this exercise uses the band for assistance instead of resistance.'
How: Anchor the band high up on a post behind you. Lie on your back and grip the bottom of a post for support as you raise your legs overhead. Loop both feet into the hanging band. Keep abs engaged by crunching in, slowly lowering and raising your legs.
Tempo: 4-2-2-1. That's four seconds in the eccentric phase, two seconds' pause, two seconds in the concentric phase, and a one-second hold before the next rep.
Band Supported Sissy Squat
Why: 'This movement is incredible for quad isolation and activation,' says Miljak.
How: Loop a band around a post in front of you. Then, loop each end around each knee. Stand a few feet away to create tension in the band. Grip the post to support your body weight and slowly bend both knees down towards the ground, feeling a stretch in both quads. Then extend both legs, pulling your knees back into the band and squeezing both quads.
Tempo: 2-1-1-3. That's two seconds in the eccentric phase, one second hold, one second in the concentric phase, and a three-second pause before the next rep.
Band Lying Hamstring Curl
Why: 'This is a great isolation movement for the hamstrings, which is very similar to a lying hamstring machine curl,' says Miljak.
How: Anchor the band behind you to the bottom of a post. Loop the band around each foot and lie on the ground facing away. Pull both feet in towards your glutes, squeezing your hamstrings, before returning back down.
Tempo: 2-0-1-3. That's two seconds in the eccentric phase, straight into a one-second concentric phase, and a three-second pause before the next rep.
Band Bulgarian Split Squat
Why: 'When it comes to using bands for legs, in order to effectively overload the leg muscles it's best to perform iso-lateral compound movements like this one,' says Miljak. Make sure it's explosive.
How: Have the band looped beneath the foot of the working leg and behind your neck and shoulders. Place the back leg up on a bench behind you and squat down with your standing leg until the knee of your trailing leg almost touches the floor. Drive your foot hard into the ground, exploding up to return to the start position.
Tempo: 2-0-1-1. That's two seconds in the eccentric phase, one second in the concentric phase, and a one-second hold before the next rep.
How to Get Better at Resistance Band Exercises
Want to make your resistance band workouts even more potent? Follow these tweaks and tips to get the absolute most out of every move:
High Reps
Since the load is lighter, high reps are key. 'Resistance bands are best suited to high-rep sets in which you accumulate a lot of time under tension,' says Hanrahan. 'The technical name for this is "metabolic stress," also known as "the pump", and it's a key mechanism to drive muscle growth.'
Short Recovery
To reap the most from your workout, keep rest to a minimum. 'High-rep sets are best paired with short, incomplete recoveries – 60 to 90 seconds works well,' says Hanrahan. 'Take more time to rest for bigger muscle groups and less time for smaller muscle groups.'
Controlled Tempo
Make sure you maintain the tension on the band throughout the full range of the rep rather than letting it snap back into place at the end. 'To keep continuous tension on the muscles, move with control and avoid any unwanted momentum that can slacken the bands and take tension away from the target muscles,' says Hanrahan.
Focus on form
In other words, make every single rep count. 'Think about that mind-to-muscle connection to ensure you are getting the most out of the workout,' says Lankester. 'Focus on form and control over every single rep, take it slow.' Slowing down the eccentric phase of the lift, when your muscles are working the hardest, can really make a difference, she adds.
Isometric Holds
Take advantage of the extra tension at the top of the rep by adding a pause. 'This is going to increase time under tension and tap into high-threshold muscle fibres, which have the greatest potential to grow,' says Hanrahan. 'Try pausing for one or two seconds in the fully-contracted position of a resistance band row and you'll see what I mean.'
Are Bands Better than Weights?
The evidence is mixed and depends upon the exercise choice. For example, the resistance that accompanies free weights stay consistent throughout the rep. With resistance bands, however, this can increase and decrease throughout the rep.
A cross-over study on the efficacy of resistance bands concluded that resistance bands are a viable option instead of conventional resistance training equipment for lat pull-downs and unilateral rows as they generally induced similar muscular activations. However, resistance bands induced lower muscular activity for some of the prime movers in the stiff-legged deadlifts and squats.
Do Resistance Band Workouts Really Work?
There's no doubt that resistance bands work for muscular gain, but there is new evidence that they could even facilitate weight loss. This is supported by a 2022 review published by Frontiers in Physiology which observed over 669 participants in 15 studies and 18 trials. Looking specifically at three resistance training types (own body weight, resistance bands, and free weight), results showed that resistance bands reduced body fat in overweight or obese people better than other resistance training types. So should weight loss be your goal, including resistance band exercises could benefit your results.
How to Use Resistance Bands to Get Your Pull-ups and Press-ups
Bands can assist bodyweight moves such as pull-ups and press-ups to help you build the necessary strength in order to nail the moves for full range of motion. Here is how to use them:
Band Assisted Pull-ups
How: Fix a band looped around the bar and step one of your feet in. Hang off the bar with an overhand grip, palms facing away from you, grip slightly wider than your shoulders. Hit a fixed position with your abs engaged and body locked with either your legs completely straight and feet flexed. Initiate the movement by pulling your shoulders away from your ears. Pull your elbows down until your chest touches the bar and slowly reverse the movement.
Band Assisted Press-ups
How: Double over a resistance band and slide it above your elbows. Assume a press-up position with the band below your chest. Lower your torso under control, then use the tension of the band to push up.
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