July 30, 2020 6 min read
Resistance bands (also known as pull up assist bands or pull up resistance bands) have gained even more popularity in recent months. The ability to work out anywhere without having to invest in multiple weights of dumbbells or heavier equipment makes resistance bands all the more desirable.
Whether your gym is closed or you’re just working out in a limited-size space, incorporating resistance bands into your fitness program helps improve your fitness routine.
For people that have relied on dumbbells and barbells for most of their training, the transition to resistance bands can a little different. Some have even been skeptical that strength training can’t be done without massive weights. That’s the beauty of resistance bands.
Resistance pull up bands come in a variety of weight levels, which can be incorporated into any fitness or training routine, from beginner to advanced. Best of all, the variety of band levels is also helpful because different muscles will utilize different weights levels.
Resistance bands are also very useful for warms up, mobility, and rehabilitation.
Before beginning any pull exercises, stretch with resistance bands to loosen the muscles and reduces the risk of injury. Whether you’re using bands or traditional weights, loosen up your shoulders, back, and chest with moves like the pull apart for improved mobility.
If you’ve been searching for ways to improve or switch up your strength training, start using resistance training bands. As you get more comfortable with resistance bands over time, you’ll notice that their effect is more noticeable. They don’t rely on gravity and the further you stretch them, the more resistance is added.
In this article, we’ll give you our top 8 full body resistance band exercises that can be done anywhere. Try to perform these resistance bands exercises for 3 to 4 sets (10 to 12 reps). Let’s get started with the first one below.
For a workout that’ll have you feeling the burn, doing bicep curls with resistance bands will provide incredible gains. Unlike dumbbell bicep curls, resistance band bicep curls will offer resistance during the entire movement because the resistance force is constant.
Here’s an easy way you can train your biceps with resistance bands:
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For this exercise, you will need a sturdy pole or an anchor so you can attach one end of the band and perform the extension portion.
This exercise is similar to using a cable pulley machine and can utilize any resistance level for building tricep muscles. To begin the workout, here’s what you need to:
We’re not quite done with the triceps yet. The overhead tricep extension also works the tricep muscle, but this time you’re in a full standing position.
Placement of the pull up resistance bandwill be similar to the bicep curl, except the pulling portion of the band will be behind your head. Here’s the movement:
Let’s switch things up and move on to shoulders. Using resistance bands for shoulder workouts is like using a barbell or cable pulley machine, except you don’t have to deal with the bulky equipment.
For upright rows, your grip can be close together or you can try the move with a shoulder-width grip. Here’s how to do the band upright rows:
Having targeted the arms, and shoulders, we now move to work the back muscles. With bent over rows form is of the utmost importance. Your foot placement will be similar to the upright rows you just performed, so it’s a somewhat smooth transition.
For this move, as you contract you should also incorporate a slight pause. This will give extra tension to the upper back muscles, such as the lats. Follow the steps below:
One of the best ways to work your deltoids and upper back is to perform face pulls. Typically done on a cable pulley machine, resistance bands are a great alternative for this move, offering consistent resistance from start to finish.
You will have to find a sturdy pole or object to attach one side of the resistance band in order to perform this exercise. Here’s how to do shoulder exercises with bands:
This is the cranked-up version of a regular push up. Adding resistance bands to the move will bring tension to your arms and chest for an explosive workout. Not only are you targeting the pecs, but you’re also firing up your deltoids and triceps. The simple move is done as follows:
There are several ways to do squats with resistance bands. Some have even done the move with tube resistance bands, which can be easier to maneuver due to the grip handles. Whichever way you perform the squat move, you’ll be working your quads and your core. Here’s what you should do:
There you have it! In this article, we gave you our top 8 total body resistance pull up band exercises that can be done anywhere. Give this workout a try or slowly start adding these moves into your strength training or mobility routine.
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