Beginner, Intermediate & Advanced Exercises with Resistance Bands

July 15, 2023 4 min read

Maintaining proper form and technique

To take full advantage of resistance band exercises and minimize the risk of harm:
Ensure the band is securely attached to a secure structure or part of your body (depending on the exercise).
Keep the tension in the band consistent during the full range of motion. Move deliberately and refrain from jerky movements.
Maintain proper form and posture.
Engage your core and resist leaning or arching excessively.
Exercise caution to not overstretch the band as it may recoil and cause harm.
Examine the band for signs of aging prior to each use.

Basic Resistance Band Exercises

Bicep curls

Stand on the resistance band with both feet.
Hold the handles with an underhand grip.
Curl your hands toward your shoulders, keeping your elbows close to your sides.
Pause for a moment, then slowly return to the starting position.
Repeat for the desired number of repetitions.

Rows

Secure the resistance band to a stable anchor point and hold the handles with an overhand grip.
Step back to create tension in the band, keeping your feet shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, maintaining a neutral spine.
Pull the handles toward your body, squeezing your shoulder blades together.
Slowly release and extend your arms back to the starting position.
Repeat for the desired number of repetitions.

Shoulder presses

Stand on the resistance band.
Position the handles at shoulder height with your palms facing forward.
Start with your elbows bent and in line with your shoulders.
Extend your arms upward, fully straightening them.
Slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.

Squats

Place the resistance band above your knees, maintaining tension throughout the exercise.
Stand with your feet shoulder-width apart and toes slightly turned out.
Bend your knees and hips, lowering your body into a squat position.
Keep your chest lifted and back straight.
Push through your heels to return to a standing position.
Repeat for the desired number of repetitions.

Intermediate Resistance Band Exercises

Sure, here are some intermediate and advanced resistance band exercises:

Intermediate Banded pull-up: This exercise is a great way to build upper body strength. To do a banded pull-up, secure the resistance band to a pull-up bar or other high anchor point.

Stand on the band with your feet shoulder-width apart and grip the bar with an overhand grip.
Bend your knees slightly and lean back, creating tension in the band.
Pull yourself up until your chin is over the bar,
then slowly lower yourself back down

.
Banded squat with overhead press: This exercise is a compound exercise that works multiple muscle groups at once. To do a banded squat with overhead press, secure the resistance band to a low anchor point, such as a squat rack.

Stand with your feet shoulder-width apart and hold the handles with an overhand grip.
Bend your knees and lower your body into a squat position.
As you squat, press the handles overhead, keeping your elbows straight.
Slowly return to the starting position and repeat.

Banded hip thrust: This exercise is a great way to work your glutes and hamstrings. To do a banded hip thrust, secure the resistance band around your ankles.

Lie on your back with your knees bent and your feet flat on the ground.
Place the band under your feet and grip the handles with your hands.
Raise your hips up off the ground, squeezing your glutes at the top.
Slowly lower your hips back down to the starting position and repeat.

Advanced Resistance Band Exercises

Banded renegade row: This exercise is a challenging row variation that works your back, shoulders, and core. To do a banded renegade row, secure the resistance band to a high anchor point.

Place your feet hip-width apart on the ground and kneel on one knee.
Hold the handles with an overhand grip and extend your arms so that the band is taut.
Row one handle up to your chest, keeping your core engaged.
Slowly lower the handle back down and repeat on the other side.

Banded chest fly: This exercise is a great way to isolate your chest muscles. To do a banded chest fly, secure the resistance band to a low anchor point, such as a squat rack.

Stand with your feet shoulder-width apart and hold the handles with an underhand grip.
Bring your arms up to the sides of your chest, keeping your elbows slightly bent.
Slowly lower your arms back down to the starting position and repeat.

Banded single-leg deadlift: This exercise is a great way to work your hamstrings and glutes. To do a banded single-leg deadlift, secure the resistance band around your ankle.

Stand on one leg with your other leg extended behind you. Bend your standing leg and lower your body down until your thigh is parallel to the ground.
Keep your back straight and your core engaged.
Slowly raise your body back up to the starting position and repeat on the other side.

These are just a few examples of intermediate and advanced resistance band exercises. There are many other exercises that you can do with resistance bands, so you can find ones that challenge you and help you reach your fitness goals.

Integrating Resistance Bands into Other Exercise Routines

Yoga
Utilise the band to add resistance to stretches such as hamstring stretches or shoulder openers. Place the band around your arms or thighs for added stability when doing balancing poses like Tree Pose.

HIIT workouts
Increase the intensity of HIIT workouts with the band by doing exercises like squat jumps or lateral lunges. Incorporate the band into exercises like burpees to engage more muscle groups and do banded push-ups for an extra challenge.

Start with a light resistance and gradually increase it as you get stronger.

This will help to prevent injuries and allow you to focus on proper form.

Warm up before using resistance bands. This will help to prepare your muscles and joints for exercise.
Cool down after using resistance bands. This will help your body to recover and prevent muscle soreness.
Listen to your body. If you are feeling pain, stop the exercise and rest.
Be patient. It takes time to see results from resistance band training. Be patient and consistent with your workouts, and you will eventually see the results you want.

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