Movement
•Centr Team
10 resistance band exercises you can do at home
Resistance bands might look simple, but they’re one of the most powerful tools for building strength, improving mobility and boosting overall fitness – no heavy weights or gym required.
Whether you’re looking to build muscle, increase flexibility or strengthen your joints, resistance bands deliver. They create constant tension through every movement, forcing your muscles to work harder and improving control. Plus, they’re easy on the joints, making them a great option for all fitness levels.
Beyond strength training, resistance bands also improve balance and stability, reducing the risk of falls and making everyday movements – like lifting, bending or climbing stairs – feel easier.
Ready to get started? Here’s everything you need to know about resistance bands, plus 10 exercises to build strength in your back, shoulders, chest, arms and legs.
Why resistance bands are a game changer
Resistance bands may be small, but they pack a serious punch. Here’s why they’re worth adding to your workouts:
- Affordable – Bands are often much more affordable than dumbbells, making it one of the most budget-friendly ways to train at home.
- Lightweight and portable – Unlike bulky weights, bands take up almost no space. Train at home, in the park or on vacation – wherever you go, your workout goes too.
- Versatile – With one band, you can train your entire body, from legs and glutes to shoulders and back. They’re great for strength, mobility and even rehab.
- Easy on the joints – Bands provide smooth, controlled resistance, helping you build strength while reducing joint strain. Perfect for injury recovery or joint protection.
- Scalable for all levels – Whether you’re a beginner or experienced lifter, bands come in different resistance levels so you can adjust intensity as you progress.
A simple tool with big benefits – now let’s put it to work.
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How to use resistance bands effectively
Getting the most out of your resistance band workouts comes down to a few key techniques:
- Adjust your position – Most exercises can be done standing, seated, or lying down. Pick a position that lets you maintain proper form.
- Control your breathing – Inhale as you prepare, then exhale as you contract your muscles. This helps with stability and power.
- Choose the right resistance – If an exercise feels too tough and your form starts to break down, switch to a lighter band.
- Train consistently, but allow time for recovery – Aim for two to three sessions per week, targeting different muscle groups. Give your body at least a day’s rest between sessions to recover and grow stronger.
- Keep tension on the band – To maximize results, avoid letting the band go completely slack during the movement. Keep tension at all times to maintain constant muscle engagement.
Now that you’ve got the basics down, let’s dive into the best resistance band exercises for strength and mobility.
Resistance band exercises for legs and glutes
Don’t have a barbell handy? No problem – you can still get a great workout from these moves with resistance bands.
Banded deadlifts
Just like the normal deadlift, this move works your entire posterior chain, hamstrings, glutes and core, helping you strengthen your back and explosiveness.
How to do it:
Anchor your bands underneath your feet, shoulder-width apart.
While keeping your back straight, activate your hamstrings and core and lower yourself into a half-squat position.
Grab a handle or band – you may have to adjust the slack on the resistance band for this – with each hand.
Tighten your core as you stand straight. Your arms should be at your sides during the lift.
Slowly reverse the motion, return to the starting position and repeat.
Banded squat + lateral leg lift
This combo move activates the entire lower body, as well as the hip abductors.
How to do it (left side):
Anchor your resistance band behind a closed door.
Using the ankle strap, wrap the attachment around your left ankle.
Step to your left with your left leg and squat – you should feel tension from the band as you do this.
Reverse the motion, and raise your left leg away from the door laterally. Again, you should feel tension from the band as you do this.
Reverse the motion and repeat. Then repeat on the right leg.
Resistance band exercises for arms
Tube bands can be a great space-saving alternative to dumbbells, especially if you prefer working out from home.
Banded bicep curl
Resistance bands help you keep constant tension on both concentric and eccentric parts of this lift. Plus, you can swap to hammer curls at any time you like!
How to do it:
Choose the handle grips as the attachment.
Stand on the resistance band with your feet shoulder-width apart.
Hold a handle in each hand, and slowly curl upwards towards your front deltoid.
Slowly reverse the movement, and repeat. You can do these curls with both arms at once, or one at a time.
Banded tricep extension
The counterpart to the bicep curl, this move excels at working out all three heads of the triceps.
How to do it:
Anchor the band behind a closed door, and choose the handle grips as the attachment.
Stagger your feet (one step behind the other), and hold a handle in each hand.
Activate your triceps and slowly pull down on the handle. Avoid using momentum or activating your shoulders.
Slowly reverse the motion and repeat. You can perform these with both arms at once, or one at a time.
Resistance band exercises for your abs
Bands aren’t just for your arms and legs – they can give your core a serious workout too.
Banded wood chop
This low-to-high wood chop targets your obliques and stabilizer muscles as well as your shoulders and hips.
How to do it (left side):
With your feet shoulder-width apart, step on the middle of the band with your left foot. Choose the handle grip attachment.
Grabbing a handle in each hand, stretch the band diagonally upwards across your body towards your right shoulder.
Ensure your core is activated and twisting towards the right, with your foot pivoting towards the right if needed.
Slowly reverse the motion, then repeat. Swap sides once you’re ready.
Banded side crunch
This move specifically tones up the sides of your midsection – aka the obliques.
How to do it (left side):
Stand with your feet shoulder-width apart, with your right foot stepping on the middle of the band. Choose the handle grip attachment.
Hold the handle with your left hand, ensuring the band remains taut and under tension.
While activating your core, lean to the left – as far as you can go.
Slowly reverse the motion and repeat. Swap sides once ready.
Resistance band exercises for your back
Have back pain, rounded shoulders, a sore neck or all of the above? A stronger back can help with that – you’ll want to add these moves to your repertoire.
Banded bent-over row
This powerhouse exercise primarily works your latissimus dorsi, traps, rhomboids and posterior delts.
How to do it:
Anchor the band underneath your feet, and stand in a half-squat position, shoulder-width apart (just like how you would with a deadlift).
Choose the handle grip attachment for this exercise.
Hold a handle in each hand, keeping them level with your shins.
Row upwards while keeping your back straight, ensuring constant tension throughout the movement.
Slowly reverse the motion and repeat.
Banded kneeling lat pulldown
A back-and-biceps day essential. Count your lats and biceps well worked after you finish a few sets of this.
How to do it:
Anchor the band behind the top of a closed door, choosing the handles as the attachments.
Kneel on one knee with the other touching the ground behind you.
With one handle in each hand, pull diagonally down towards your chest.
Slowly reverse the motion and repeat.
Resistance band exercises for your chest
Don’t forget about your chest to round things out. Remember, you can adjust the difficulty of these exercises by adjusting how much slack you’re locking in with your feet.
Banded chest fly
The chest fly is a great isolation exercise that works the pecs first, with a secondary focus on your deltoids.
How to do it:
Start by stepping on the middle of the band, shoulder-width apart. Choose the handles as the attachments.
Hold a handle in each hand with your palms facing forward. Your hands should be level with your hips. This will be your starting position.
Squeeze your pectorals and drive your arms forward, bringing them together after full extension.
Slowly reverse the motion and repeat.
Banded chest press
Just like the chest fly, the banded chest press gives your pecs a good workout, but other muscle groups like your triceps and shoulders are also involved.
How to do it:
Set your anchor point to the side of a door frame, around your chest height. Use the handle grips as the attachments.
Hold a handle in each hand with your arms bent and take a staggered stance, with a slight bend in the back leg.
Press forward with both hands until your arms are fully extended. Ensure the band has tension throughout the entire movement.
Slowly reverse the motion and repeat.
Your resistance band exercises FAQ
Got more questions about resistance bands? We’ve got you covered.
Do resistance band workouts really work?
Resistance bands may look simple, but don’t let that fool you – they deliver serious results. These versatile tools build strength, improve mobility and enhance overall fitness without the need for heavy weights. The constant tension keeps your muscles working the entire time, making them just as effective as free weights when used correctly.
Plus, they allow for a greater range of motion and provide smooth, controlled resistance that is easier on your joints. Whether you want to build muscle, boost endurance or recover from an injury, resistance bands have you covered. Just pick the right resistance, focus on good form and keep pushing yourself!
Can you lose belly fat with resistance bands?
If your goal is to have a ripped six-pack and absolutely zero belly fat, you might want to reconsider – spot-reducing fat is impossible.
Resistance bands can help strengthen and define your core, but if you want to lose belly fat, it’s all about the bigger picture – strength training, cardio and a solid nutrition plan.
What are the disadvantages of resistance bands?
Resistance bands are incredibly versatile, but they do have some limits. Unlike free weights, they don’t provide a fixed amount of resistance, which can make tracking progress a bit trickier. Since tension increases as the band stretches, resistance isn’t consistent throughout the entire movement.
There’s also a cap on how much resistance they can offer – which might not be enough for advanced lifters chasing serious muscle gains. Plus, bands can wear out over time and lose elasticity. But when used correctly and swapped out when needed, they’ll always be a great tool in your training arsenal, keeping your workouts challenging and effective.
Can you get toned with just resistance bands?
Absolutely. Resistance bands create the muscle tension needed for strength and definition – and when you train with enough intensity, they deliver serious results.
The key is progression. Increase resistance, slow down your reps for more time under tension and mix in both strength and endurance exercises. Pair your training with a balanced diet and some cardio and you’ll build lean muscle while keeping body fat in check.
Stay consistent, push yourself and you'll be surprised at how strong and sculpted you can get with just a set of bands.
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