Resistance Band Exercises

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Resistance Band Pallof Press

Muscle Group:

Core

Tension:

Medium/heavy

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, brace your core muscles by pulling your belly button towards your spine, and with both hands press the handle away from your body ensuring the handle stays in line with the midline of your body.

Resistance Band Pallof Rotation

Muscle Group:

Core

Tension:

Medium/heavy

Begin by standing perpendicular to the anchor point of your resistance band or cable handle. Place your feet shoulder width apart, slightly bend your knees, and brace your core muscles by pulling your belly button towards your spine. With both hands grasping the handle, extend your arms straight, then rotate your torso 90 degrees away from the anchor point.

Resistance Band Core Raise

Muscle Group:

Core

Tension:

Medium/light

Stand perpendicular to the anchor point of the resistance band, grasp the handle with fingers interwoven, and straighten your arms. Pull your core muscles tight, then raise your arms overhead keeping your arms straight.

Resistance Band Curl

Muscle Group:

Biceps

Tension:

Medium/heavy

Begin by grasping both handles of the resistance band, then stand on the middle of the band with either one or two feet. Slightly retract your shoulder blades, and curl the handles up towards your shoulders.

Resistance Band Triceps Kickback

Muscle Group:

Triceps

Tension:

Medium/light

Anchor your resistance band at one end about waist height. Grasp the other end of the band, hinge at the waist, raise your elbow such that your upper arm is parallel with the floor, and extend your arm straight back.

Resistance Band Triceps Extension

Muscle Group:

Triceps

Tension:

Medium/light

Anchor your resistance band at one end as close to the floor as you can. Grasp the free handle, then turn your body away from the anchor point as you bring your elbow overhead, then fully extend your arm.

Resistance Band Row

Muscle Group:

Lats, Biceps

Tension:

Heavy

Begin by looping a resistance band around an anchor point about waist height. Grasp both handles of the resistance band, stagger your stance (one foot behind your body), pull your core muscles tight, then drive your elbows straight back in a row motion.

Resistance Band Front Raise 1

Muscle Group:

Anterior Shoulder

Tension:

Medium

Begin by grasping both handles of the resistance band, then stand with one foot on the middle of the band. Turn your palms down to face your body, then raise both handles together with your arms straight to eye level.

Resistance Band Front Raise 2

Muscle Group:

Anterior Shoulder

Tension:

Medium

Begin by grasping both handles of the resistance band, then stand with both feet on the middle of the band. Turn your palms down to face your body, then raise both handles together with your arms straight to eye level.

Resistance Band Lateral Raise 1

Muscle Group:

Lateral Shoulder

Tension:

Medium/light

Grasp both handles of the resistance band, step onto the middle of the band with one foot, then raise your arms to the side up to ear level.

Resistance Band Lateral Raise 2

Muscle Group:

Lateral Shoulder

Tension:

Medium/light

Grasp both handles of the resistance band, step onto the middle of the band with both feet, then raise your arms to the side up to ear level.

Resistance Band Sit to Stand and Press

Muscle Group:

Quadriceps, Glutes, Shoulders

Tension:

Medium/light

Begin by grasping both handles of the resistance band, then stand on the middle of the band with both feet (placed shoulder width apart). Raise your hands up to shoulder level, palms facing out. Perform the movement by standing up, squeezing your glutes, and pressing the handles overhead.

Resistance Band Squat and Press

Muscle Group:

Quadriceps, Glutes, Shoulders

Tension:

Medium/light

Begin by grasping both handles of the resistance band, then stand on the middle of the band with both feet. Feet should be shoulder width apart. Bring your hands up to shoulder height, palms facing out. Squat, then at the top of the squat motion, press the handles overhead.

Resistance Band External Rotation

Muscle Group:

Rotator Cuff

Tension:

Medium/light

Begin by grasping the handle of your resistance band, then apply tension. Stand perpendicular to the anchor point of the band, then keep your elbow tight to your side as you rotate the handle of the band away from your body.

Resistance Band Internal Rotation

Muscle Group:

Rotator Cuff

Tension:

Medium/light

Begin by grasping the handle of your resistance band, then apply tension. Stand perpendicular to the anchor point of the band, then keep your elbow tight to your side as you rotate the handle of the in towards your body.