Exercise library · Resistance band
Resistance band exercises
Bands take up no space and fit in your bag. Here is what they are good for.
Tap an exercise to see how it's done.
Chest3
Back5
Shoulders6
Biceps3
Triceps2
Quads2
Glutes6
Abs2
How to train with resistance bands
A resistance band weighs almost nothing and fits in a pocket, but it is enough to train your whole body. The band gets heavier the more it stretches, so the resistance is greatest at the end of the movement. That suits exercises where your muscles are strongest right there, like the band row, the overhead band press and the banded glute bridge.
Bands are also good for the small muscles that are trained with light resistance, like the band face pull and band reverse fly for your rear shoulders, and the monster walk and clamshell for the side of your hip.
Bands come in different strengths. If one gets too light you can switch to a stronger one, shorten it by gripping further in, or use two at once.
Common mistakes
- Poor anchoring. Attach the band to something that can't move, and check that it is secure before you pull. A band that comes loose snaps back hard.
- Letting it snap back. Let the band return slowly. The slow way back is half the exercise.
- Worn-out bands. Replace bands that have cracks or have turned sticky.
Want them set out in a programme?
Tell BIP what equipment you have, and BIP builds a weekly programme from exactly what you can use, with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
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