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Home Training Living in Fitness 10 of the Best Home Exercises Using Resistance Bands

10 of the Best Home Exercises Using Resistance Bands

10 of the Best Home Exercises Using Resistance Bands


Resistance bands are the perfect choice for home exercise equipment. This is because they are compact, portable, provide a total body workout and are affordable. If you perform your resistance band exercises into a circuit training format then you can get even greater benefits. 

Another great aspect of exercise tubes is that they adapt to a large variety of exercises and movements needed to condition large muscle groups, smaller stabilizer muscles and even conform to sports specific movements. This last quality is especially good for developing athletic skills and preventing and rehabilitating injuries.





What Fitness Bands to Use

There are a variety of fitness bands available on the market today. However, there are some important qualities which you should look for when shopping for resistance bands for home workouts. Look for a set of exercise bands which offer several tubes in various resistance strengths. This is important as your muscle groups and fitness exercises will require various resistance amounts.

You should also get a set that comes with a door anchor so you can easily attach the bands to practically any door, whether you choose to work out in the home, office, or a hotel room. It should also contain an ankle harness so that a larger variety of lower body exercises can be performed.





Resistance Band Home Exercises

There are an amazing number of home exercises you can perform with resistance bands. Following are 10 of the most popular for helping to achieve a total body home workout.

Note: To increase resistance, you can use larger resistance bands, hold the band closer to center when doing the exercise, or use multiple bands.





Upper Body Workout


Biceps Curls

  • Stand on the center of a fitness tube with feet approximately shoulder width apart, knees slightly bent and back straight.
  • While holding the tubes with arms straight down at your side, curl the arms up to shoulder level. Keep your elbows tucked into your sides.
  • Release and repeat.


Triceps Extension

  • From a standing position, hold one end of an exercise band in one hand which is held down at your side, your palm facing behind you.
  • Hold the other end of the band with the other hand positioned behind your head. The band will be behind you.
  • Raise your upper forearm straight up, bending only the elbow.
  • Lower and repeat your set.
  • Switch arms and complete a set from the other side.


Chest Presses

  • Lay on the floor with the center of a resistance band under the middle of your back.
  • Using both hands, press the bands straight up and over you.
  • Lower and repeat.


Lateral Rows

  • Stand on the center of an exercise band with feet spread about shoulder width apart and knees bent slightly.
  • Hold the ends of the band with arms down at your sides.
  • Lift the bands up and away from you until both arms are outstretched to your sides and make a plane even with your shoulders.
  • Release and repeat.


Bent Over Rows

  • Stand on the center of a resistance band with one foot and the other foot a step behind.
  • Bend over slightly, ensuring to keep your back straight.
  • Raise the bands up to your chest.
  • Release and repeat.





Lower Body



  • Stand on the center of an exercise tube with feet approximately shoulder width apart.
  • Hold the ends of the resistance bands, hands together at your upper chest and just under your chin. Your elbows should be pointing out to each side.
  • Lower into a squat position until your thighs are parallel with the floor and press upwards, keeping your back straight and clinching your glutes.
  • Repeat



  • Stand on the center of a resistance band with one foot. Take a large step backwards with the other foot until you are standing in a scissor position.
  • While keeping resistance on the bands with both arms, drop down until your back leg almost touches the floor.
  • Rise back up and repeat to complete a set.
  • Switch legs and repeat on the opposite side.


Hamstring Curl

  • Attach one end of a resistance band to a secure object at ground level and attach the other end to one ankle while facing the anchor.
  • Place a chair in front of you and hold onto the back of it for balance. Keep your back straight.
  • Raise your leg behind you until your foot almost touches your buttocks.
  • Lower and repeat to complete a set. 
  • Switch legs and complete another set with the opposite leg.







Seated Crunch

  • Sit in a chair which has a straight back and wrap a fitness band around the back of the chair while holding the handles in front of you.
  • Keep your feet flat on the floor and your back straight.
  • Tighten your stomach muscles and bend over until you arrive at approximately a 45ª angle.
  • Release and repeat.


Diagonal Woodchops

  • Stand on one end of a resistance tube and take one step back with the other foot.
  • Hold the other end of the band with both hands, bend over until your hands are just above your banded foot and pull up and away until your arms are over your opposite shoulder.
  • Lower and repeat to complete a set.
  • Switch sides and complete a set from the opposite side.

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