List of Resistance Band Exercises by Muscle Group (2024)

FAQs

What muscle groups do resistance bands work out? ›

Use them correctly and you can hit all the major muscle groups in your body, including your chest, back, shoulders, arms, glutes (buttocks), legs, and core, he says. Read on to learn what makes resistance bands so effective, how to use them, and more.

Bent over row

This exercise works your arms and back. Begin by standing on your resistance band. Keeping your core engaged, bend both knees and then hinge forward slightly at the waist, holding a handle in each hand and keeping your hands near your knees.

Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

The National Strength and Conditioning Association recommends strength training be performed two to three days per week on non-consecutive days (not back to back). Here are a few full-body strengthening exercises that you can do with your band to get started.

When starting a strength-training routine, most people head to the weight rack. But when it comes to working your muscles, dumbbells aren't the only tool available. Resistance bands have become an increasingly popular way to add a strength component to workouts and increase muscle tone.

While you can resistance train everyday, for most people it may offer no additional benefits toward reaching their goal when compared to training only three to five days per week.

Resistance bands are effective in losing that belly fat and strengthening the core. Strengthening the core and burning excess fat helps boost your confidence and improves the shape of your body, along with bodily balance and mobility. Here are three resistance band exercises that can help you build a strong core.

For example, like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on muscle groups throughout the entire movement of an exercise and therefore create greater muscle growth, Zocchi said.

Generally, some may start noticing strength improvements within a few weeks, while visible muscle gains might take several weeks to a few months. Results can include increased muscle tone, strength, and endurance with regular use of these tools in a well-designed exercise routine.

Studies have shown that resistance bands are capable of providing the same workout as free weights and machines used at the gym.

What exercises bulk up muscles? ›

There are 5 main exercises which are particularly effective for bulking, which are; the squat, the deadlift, the military press, the bent over row and the bench press. These are known as compound exercises, as they work several different joints and muscle groups at once.

I recommend starting with a 10-minute resistance band workout and seeing how you feel. This can be your entire workout, or part of a longer workout. You can also continue doing exercises beyond 10 minutes if your fitness level is more advanced. Each workout in this month's plan should take about 10 minutes.

Here are some general guidelines for choosing the right length of resistance band: For upper body exercises: Choose a resistance band that is at least as long as your arm span (measured from fingertip to fingertip with your arms extended to the sides).

For the plan below, Matthews recommends doing a full-body workout for all the resistance band sessions. Choose a combination of exercises that target all the major muscle groups and take up the full 30 minutes of the workout. Matthews suggests doing three to four sets of each exercise, aiming for 20 reps per exercise.

Different planes of motion

That is why resistance bands are more effective at preventing injuries because you can push, pull, and twist while getting constant tension. Weights will only benefit you if you are lifting directly from the floor in a single plane of motion.

Despite their obvious differences in size, both free weights and resistance bands are effective strength-training tools. Progressive overload and resistance variables can be applied to each, including working through a full range of motion and manipulating the load.

Using resistance bands is a great way to build strength!