Resistance Band Exercises: Complete Full-Body Workout Guide
Why Resistance Bands?
Resistance bands offer unique advantages:
Whether you're traveling, rehabbing, or building a home gym, bands deliver.
Types of Bands
Loop Bands (Mini Bands)
Therapy Bands (Flat Bands)
Tube Bands with Handles
Pull-Up Assist Bands
Upper Body Exercises
Chest
Band Push-Up
1. Loop band across upper back, hold ends under hands
2. Perform push-up
3. Band adds resistance at top
4. 10-15 repetitions
Standing Chest Press
1. Anchor band behind you
2. Press arms forward
3. Control return
4. 12-15 repetitions
Band Fly
1. Anchor band behind, arms out to sides
2. Bring arms together in front
3. Control return
4. 12-15 repetitions
Back
Seated Row
1. Sit with legs extended
2. Loop band around feet
3. Pull handles to ribs
4. Squeeze shoulder blades
5. 12-15 repetitions
Lat Pulldown (Anchored)
1. Anchor band overhead
2. Pull down to shoulders
3. Control return
4. 12-15 repetitions
Face Pull
1. Anchor band at face height
2. Pull toward face, elbows high
3. Squeeze shoulder blades
4. 15 repetitions
Shoulders
Shoulder Press
1. Stand on band
2. Press handles overhead
3. Lower with control
4. 10-12 repetitions
Lateral Raise
1. Stand on band
2. Raise arms to sides (shoulder height)
3. Lower slowly
4. 12-15 repetitions
Front Raise
1. Stand on band
2. Raise arms in front
3. Lower slowly
4. 12-15 repetitions
External Rotation
1. Elbow at side, bent 90°
2. Rotate forearm outward against band
3. 15 repetitions each arm
Arms
Bicep Curl
1. Stand on band
2. Curl handles toward shoulders
3. Lower with control
4. 12-15 repetitions
Tricep Pushdown
1. Anchor band overhead
2. Press down, straightening elbows
3. 12-15 repetitions
Overhead Tricep Extension
1. Hold band behind back
2. Top hand presses up, straightening elbow
3. 12 repetitions each arm
Lower Body Exercises
Quadriceps
Banded Squat
1. Loop band just above knees
2. Push knees out against band during squat
3. 15 repetitions
Leg Extension
1. Loop band around ankle and chair leg
2. Extend knee against resistance
3. 15 repetitions each leg
Hamstrings
Leg Curl (Prone)
1. Anchor band low, loop around ankle
2. Lie face down
3. Curl heel toward buttock
4. 15 repetitions each leg
Romanian Deadlift
1. Stand on band
2. Hold handles, hinge at hips
3. Keep back straight
4. 12 repetitions
Glutes
Banded Glute Bridge
1. Loop band above knees
2. Lie on back, knees bent
3. Push knees out, lift hips
4. 15 repetitions
Clamshell
1. Loop band above knees
2. Lie on side, knees bent
3. Open top knee against band
4. 20 repetitions each side
Standing Hip Abduction
1. Loop band around ankles
2. Stand on one leg (hold support)
3. Lift other leg to side
4. 15 repetitions each side
Monster Walks
1. Loop band above knees (and optionally ankles)
2. Quarter squat position
3. Walk sideways maintaining tension
4. 10 steps each direction
Calves
Standing Calf Raise
1. Stand on band, handles at shoulders
2. Rise onto toes
3. Lower slowly
4. 15-20 repetitions
Core Exercises
Pallof Press
1. Anchor band to side
2. Hold at chest, facing perpendicular to anchor
3. Press arms straight, resist rotation
4. Hold 5 seconds, 10 repetitions each side
Band-Resisted Dead Bug
1. Anchor band, hold with arm extended
2. Perform dead bug while resisting band pull
3. 10 repetitions each side
Woodchop
1. Anchor band high
2. Pull diagonally across body
3. Rotate through trunk
4. 12 repetitions each side
Reverse Woodchop
1. Anchor band low
2. Pull diagonally upward across body
3. 12 repetitions each side
Sample Full-Body Routine
Workout A (Upper Focus)
1. Seated Row — 3x12
2. Standing Chest Press — 3x12
3. Shoulder Press — 3x10
4. Face Pull — 3x15
5. Bicep Curl — 2x15
6. Tricep Pushdown — 2x15
7. Pallof Press — 2x10 each side
Workout B (Lower Focus)
1. Banded Squat — 3x15
2. Romanian Deadlift — 3x12
3. Clamshell — 3x20 each side
4. Monster Walks — 3x10 steps each direction
5. Leg Curl — 3x15 each leg
6. Glute Bridge — 3x15
7. Standing Calf Raise — 2x20
Weekly Schedule
Option 1 (3 days):
Option 2 (4 days):
Progressing with Bands
Increase Resistance
Increase Difficulty
Tips for Effectiveness
1. Control both directions — Don't let band snap back
2. Maintain tension — Don't let band go slack
3. Full range of motion — Use complete movement
4. Mind-muscle connection — Focus on target muscles
5. Check band condition — Replace worn bands (can snap)
The Bottom Line
Resistance bands are a complete training system:
1. Work every muscle group
2. Progress by changing bands or techniques
3. Perfect for travel, home, or gym
4. Joint-friendly option
5. Combine with other training methods
Don't underestimate bands—they can build real strength.
Foundational Rehab incorporates resistance band exercises into many of our strengthening programs.