Resistance band back exercises are a great way to strengthen and develop the back and lat muscles. By doing back exercises with resistance bands you are working out the lower and upper back and compliments resistance band bicep curls, tricep pushdowns and chest presses for an effective upper body workout using resistance bands to burn calories and build strength.
There are several ways you can do back exercises with resistance bands. In this article we will focus on the resistance band standing row. Alternatively, you could do a resistance band seated row which also uses a stability ball.
There is no need for fancy equipment to do this exercise. If you’re tired of using free weights or machines then this is a great routine to change it up and shock your muscles into growth. If you find the resistance band standing row to be too easy, you can always use a band with more tension for added resistance. Here is a video demonstration showing you how to properly do resistance band rows.
How To Do A Resistance Band Standing Row
For this exercise you will need to anchor the resistance band to an object. In the example we demonstrate in the video, the bands are conveniently attached to a fence.
With this exercise you want to imitate a rowing motion, pulling your elbows in towards your torso.
Stand facing the resistance band and keep both knees slightly bent. Start the exercise with arms shoulder distance apart and reaching forward.
Draw your elbows back, aiming to move the elbows past the line of the back. Try to squeeze your shoulder blades together as you pull.
Complete the exercise by slowly returning to the starting position.
Throughout the exercise, keep your shoulders relaxed, your wrists level with your elbows and your arms tucked in close to your body. Complete 10 repetitions.
Resistance band tricep exercises are a great way to tighten, strengthen, and shape the tricep muscles. By doing tricep exercises with resistance bands you are working out the the back of the upper arm and compliments resistance band bicep curls if your goal is to get bigger arms and develop upper body strength.
There are several ways you can do tricep exercises with resistance bands. In this article we will focus on the resistance band tricep pushdown. With a resistance band tricep pushdown the main muscle which is benefiting from this exercise is the triceps.
There is no need for fancy tricep pushdown bar equipment to do this exercise. If you’re tired of doing tricep pushdowns with a bar or rope then this is a great routine to change it up and shock your muscles into growth. If you find the resistance band tricep pushdown to be too easy, you can always use a band with more tension for added resistance. Here is a video demonstration showing you how to properly do tricep pushdowns with a resistance band.
For this exercise you will need to anchor the resistance band to an object. In the example we demonstrate in the video, the bands are conveniently attached to a fence.
Stand facing the resistance band. Hold the handles with the palm of the hands facing down. Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with your elbows tucked in close to your body and lower the weight down until your elbows are straight.
Complete the exercise by returning to the starting position and stop when your elbows are 90° from the ground and then reverse the motion back down. Complete 12-15 repetitions.
Resistance band chest exercises are a great way to tighten, strengthen, and shape the chest muscles. By doing chest exercises using resistance bands you are working out the entire upper body in this resistance band training routine. There are several ways you can do chest exercises with resistance bands. In this article we will focus on the resistance band chest press. With a resistance band chest press, the pectoral muscles, triceps, and deltoids are all benefiting from the workout. There is no need for fancy equipment to do this exercise. If you’re tired of doing chest presses with dumbbells or a barbell then this is a great routine to change it up and shock your muscles into growth. If you find the resistance band chest presses to be too easy, you can always use a band with more tension for added resistance. Here is a video demonstration showing you how to do a resistance band chest press with correct form.
How To Do A Resistance Band Chest Press
For this exercise you will need to anchor the resistance band to an object. In the example we demonstrate in the video, the bands are conveniently attached to a fence.
With this exercise you want to imagine that you are trying to put your arms around a big basket at chest level in front of you. Your arms should make a big circle.
Stand facing away from the resistance band. Hold both handles with the band underneath your arms. Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with your elbows raised to the sides just below shoulder level and your arms bent 90 degrees so that your wrists are directly in front of your elbows.
Complete the exercise by pushing your arms forward and slightly in so that you finish with arms straight in front of you and shoulder width apart. Return to the starting position. Complete 12-15 repetitions.
Resistance band squat exercises are a great way to tighten, strengthen, and shape the entire lower body. By doing squat exercises using resistance bands you are working out the entire lower body in this resistance band training routine. There are several ways you can do squats using resistance bands. In this article I am going to focus on the resistance band squat press. With a resistance band squat press, you’re focusing on the core section. With this exercise the resistance band is simulating a bar bell, but instead of lifting weights on a bar bell, you are lifting the resistance exerted when stretching the band.
How To Do A Resistance Band Squat Press
For this exercise the resistance band will not be anchored on to an object. Holding both handles of the resistance band, allow the center of the band to rest on the floor and then step onto it with both feet. Stand with your feet shoulder width apart and hold the resistance band in each hand at shoulder level. The distance between your foot and the handle should be the same on both sides.
Begin the exercise by lowering down into a squat position, by bending at the waist and allowing your hips to move behind you as if you were sitting on a chair. Make sure to keep your back straight and chest lifted with the movement. Your knees should not go past 90 degrees.
To complete the exercise, stand straight up, pushing through the legs and drawing the hips forward. As you stand up, extend the arms upward. If you find the resistance to be too difficult, then you can push up in squat position. When you return to the starting position exhale at the same time to ensure you are breathing correctly. Complete 12-15 repetitions of this exercise.
This workout video is a demonstration of 4 resistance band exercises suitable for a beginner. A detailed description of how to do each resistance band exercise is outlined below.
#1 Resistance Band Squat Press
For this exercise you will not need to anchor the resistance band to any object.
Holding both handles at shoulder level, drop the resistance band on to ground and step on to it with both feet.
Position your feet so that they are hip-distance wide and evenly spaced apart.
Start the exercise by lowering down into a squat position, bending at the waist with a straight back, as if you were sitting down in a chair.
Complete the exercise by standing up straight, pushing through the legs, and extending the arms upwards in the same movement.
If you find this to be too tough, you can extend the arms upwards in the squat position.
Complete 10 repetitions.
#2 Resistance Band Row
For this exercise you will need to anchor the resistance band to an object.
Stand facing the resistance band and keep both knees slightly bent.
Start the exercise with arms shoulder-distance apart and reaching forward.
To complete the exercise, draw your elbows back, aiming to move the elbows past the line of the back.
Try to squeeze your shoulder blades together as you pull.
Slowly return to the starting position.
Throughout the exercise, keep your shoulders relaxed, your wrists level with your elbows and your arms tucked in close to your body.
Complete 10 repetitions.
#3 Resistance Band Chest Press
For this exercise you will need to anchor the resistance band to an object.
Stand facing away from the resistance band.
Hold the handles with the band underneath your arms.
Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with your elbows raised to the sides just below shoulder level and your arms bent 90 degrees so that your wrists are directly in front of your elbows.
Complete the exercise by pushing your arms forward and slightly in so that you finish with arms straight in front of you and shoulder width apart.
Return to the starting position.
Complete 10 repetitions.
#4 Resistance Band Tricep Pushdown
For this exercise you will need to anchor the resistance band to an object.
Stand facing the resistance band.
Hold the handles with the palm of the hands facing down.
Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with your elbows tucked in close to your body and lower the weight down until your elbows are straight.
Return to the starting position and stop when your elbows are 90° from the ground and then reverse the motion back down.
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