10 Resistance Band Exercises to Build Strength

10 Resistance Band Exercises to Build Strength .

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10 Resistance Band Exercises to Build Strength

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10 Resistance Band Exercises to Build Strength

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10 Resistance Band Exercises to Build  Strength

We know how many space kettle bells & dumbbells can take up in your home. But the truth is you don’t need a lot of fancy equipment to get the most out of your at-home workout.

Resistance / extension bands are space-efficient, highly portable, and they are great for every level of fitness. Since they rely on your body weight for resistance, they are extremely flexible & can make even the simplest workout extra tough.

There’re a variety of resistance bands out there, but the 3 most popular types are looped resistance bands, elastic band tubes with handles & mini bands.

Looped resistance / extension band, which fundamentally look such as a giant rubber band, are commonly used in advanced powerlifting & sports performance workouts to do lifts like the barbell squat and bench press.

Elestic tubes are slim, cylinder-shaped tools with handles at each end & are used for strength exercises, from bicep curls to shoulder raises. Mini bands are short, flat, looped elastic bands, typically placed above the knees or ankles for mobility and stability work, or as part of a dynamic warm-up.

How much resistance you will get is determined by the stiffness of the band & how far it is stretched. Exercise gadget build will likely involve the amount of resistance each band has, but in general, the wider or longer a band is, the more resistance it has.

1. Band Pull Apart :

10 Resistance Band Exercises to Build Strength

Targets: Chest, triceps, rhomboids (upper back)
Used to: Stand with your feet shoulder-width apart and head facing forward

(a). Grasp a resistance band in front of you with your arms extended straight out. There should be four-six inches of band left at the ends where your grip stops.

(b). Drag the band apart by bringing your shoulder blades together so that the band touches your chest.

(c). Steadily back to the starting position by bringing your arms back down in front you at eye level. This movement should be done slowly & under control. Repeat for 8-10 reps.

(d). You can use a therapy band for this exercise, if strength bands are too difficul.

2. Upright Row :

10 Resistance Band Exercises to Build Strength

Targets: Shoulders
Used to: Stand still with the band under your feet, shoulder-width apart. Shoulders should be return, spine straight & head facing forward.

(a). Grasp the top of the band with a pronated (overhand) grip, hands close together & arms straight down in front of your body. This is the starting position.

(b). Lift your arms towards toward the ceiling, raising them to about chin height, while keeping the hands close to the body. Your elbows should face to your sides & your forearms parallel to the floor.

(c). Back the bands back to the starting position.

(d). Repeat for 8-10 reps.

3. Bicep Curl :

10 Resistance Band Exercises to Build Strength

Targets: Biceps
Used to: Stand up tall with feet shoulder-width apart, band looped under your feet

(a). Grab the top of the band using a ruminated (underhand) grip with hands outside of hips and arms extended straight down. This is the starting position.

(b). Raise the band to about chin height with your hands bent into a curl & elbows pointing to the floor.

(c). Then, bring the band back down to the first position with control. That is one rep.

(d). Repeat for 8-10 reps.

4. Push-Up with Band :

10 Resistance Band Exercises to Build Strength

Targets: Chest, triceps, shoulders
Used to: Lay flat on your stomach with your legs straight behind you & toes tucked. Put the resistance band behind you so it is lie across your mid-back. Then, grasp the band with your arms such that each thumb is inside each end of the loop. Your arms shoulder-width apart, & arms are at your sides with your elbows bent.

(a). Perform a push-up against the band to full extension, keeping your butt back in a straight line.

(b). Then, steadily bring your body back down to the ground

(c). Repeat for 8-10 reps.

5. Lateral Band Walk :

10 Resistance Band Exercises to Build Strength

Targets: Hips, glutes, quadriceps, hamstrings
Used to: Place the resistance band around your ankles and get into a squat position with your thighs parallel to the ground and feet slightly wider than hip-distance apart

(a). Put out to the left (laterally) against the band, remaining in the squat position with your hands in front you in an athletic stance.

(b). Alternate sides & step to your right against the band.

(c). Step out five times on each side.

(d). To increase the difficulty of this exercise & get a nice shoulder stretch, too, do the same exercise with your hands and arms extended overhead.

(e). Repeat for 8-10 reps.

6. Plank Jack :

10 Resistance Band Exercises to Build Strength

Targets: Abs, glutes
Used to: Place the resistance band around your ankles and get into push-up position with your hands shoulder-width apart, and hips lifted and aligned with your back

(a). Take both legs out to your sides until you feel a stretch in your core & glutes.

(b). Bring your legs return to the top position. This movement should be done quickly to keep tension in the core at all times. Keep core tight throughout the motion.

(c). Do 8-10 reps.

7. Lying Glute Bridge With Adduction :

Targets: Abs, glutes, quadriceps, hamstrings
Used to: Lie on your back with knees bent, feet flat on the floor, a few inches away from your butt. Place the resistance band just below the knees.

(a). Press into a bridge by raising your hips and butt off the floor pushing them as high as possible towards the ceiling. Keep your shoulders anchored to the ground, so they create a diagonal line to your knees.

(b). Now, push against the band to separate your legs unless you feel a stretch in your glutes

(c). Return legs back to center then bring back down to floor.

(d). Repeat for 8-10 reps.

8. Resistance Band Front Raise :

Targets: Front belts
Used to: Stand still on of the resistance band with your feet shoulder-width apart while holding one handle in each hand with an overhand grip

(a). Put your shoulders back & spine straight, bring both handles up to eye level by extending shoulders straight out to the sides.

(b). Steadily bring the handles back down with control.

(c). Repeat for 8-10 reps.

9. Resistance Band Bent-Over Lateral Raise :

Targets: Deltoid
Used to: Stand with your feet hip-distance apart on top of the resistance band, hinging slightly forward. Keep your gaze on the ground. Grasp bands with a neutral (palms facing each other) grip and arms straight at your sides.

(a). Raise both hands towards the ceiling until your arms reach shoulder height.

(b). Bring the bands back down to the first position. Elbows can be slightly bent throughout this motion.

(c). Repeat for 8-10 reps.

10. Squat to Press :

Targets: Full Body
Used to: Stand still on top of the resistance band with feet hip-distance apart. Grasp the handles with an overhand grip & your arms at shoulder-level, like you’re about to press them up overhead.

(a). Drop into a squat so your knees are almost directly over your toes & thighs are parallel to the floor. Be sure to keep your arms by your shoulders.

(b). Steadily come up to standing, pressing the handles up overhead until your arms are fully extended.

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(c). Bring your arms back to

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