Resistance bands are a versatile and affordable tool that can be used to target a wide range of muscle groups. They’re perfect for home workouts, travel, or adding variety to your gym routine. But with so many exercises to choose from, how do you know which ones are best for addressing your specific weaknesses?
Exercising with a resistance band can help improve your strength and flexibility. Resistance bands are large elastic bands that you can use to exercise all areas of the body. They can be good for people with limited mobility, as many of the exercises can be done while seated.
“We should all do muscle-strengthening exercises at least twice a week,” says BHF physical activity specialist Lisa Purcell.
Strength activities make your muscles stronger while flexibility exercises stretch them, making everyday activities easier. Some of these can be done while seated.
The resistance band exercises are some of the most undervalued and underutilized exercises. Bands are one of the few types of training equipment which change its resistance level at different positions throughout an exercise’s range of motion.
A band will add resistance as it’s being extended and will reduce the added tension as it returns to the starting position. A resistance band’s variable resistance property is fantastic in improving your weak muscle groups and building explosive strength.
This article dives into the 10 best band exercises you can use to target different muscle groups and overcome weaknesses. We’ll provide clear instructions, modifications, and additional tips to ensure you get the most out of your band workouts.
Understanding Your Weaknesses
Before diving into specific exercises, take a moment to identify your weak muscle groups. Common areas of weakness include:
- Core: Lack of core strength can lead to back pain and poor posture.
- Upper Back: Weak upper back muscles can affect posture and contribute to rounded shoulders.
- Glutes: Weak glutes can lead to lower back pain and difficulty with squats and lunges.
- Hamstrings: Tight or weak hamstrings can limit flexibility and contribute to knee pain.
- Shoulders: Weak shoulders can affect overhead pressing movements and increase the risk of injury.
The 10 Best Band Exercises for Weak Muscle Groups
- Seated Row: Targets your upper back and biceps. Sit on the floor with legs extended. Loop the band around your feet and grasp the ends with each hand. Row your elbows back, squeezing your shoulder blades together. Maintain a flat back throughout the movement.
Modification: If seated rows are too difficult, try a standing version with the band secured around a sturdy pole or door handle.
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Pallof Press: Targets your core and shoulders. Anchor the band at chest height. Hold the band in both hands at arms’ length, core engaged. Press the band straight out in front of you, maintaining tension throughout the movement. Slowly return to the starting position.
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Monster Walk: Targets your glutes and core. Loop the band around your ankles just above your shoes. Squat slightly and walk sideways, taking small steps and maintaining tension on the band throughout.
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Glute Bridge: Targets your glutes and hamstrings. Lie on your back with knees bent and feet flat on the floor. Loop the band around your thighs just above your knees. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top before lowering back down.
Modification: Make this exercise easier by performing it without the band.
- Straight Leg Deadlift: Targets your hamstrings and lower back. Stand on the band and hold the ends with each hand, arms extended down your sides. Keeping your back straight, hinge at the hips and lower your torso down until you feel a stretch in your hamstrings. Squeeze your glutes to return to the starting position.
Modification: If this exercise is too challenging, perform it with a slight knee bend.
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Lateral Band Walk: Targets your hips, glutes, and core. Loop the band around your ankles just above your shoes. Stand with feet shoulder-width apart and take small side steps, maintaining tension on the band throughout.
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Banded Overhead Press: Targets your shoulders and triceps. Loop the band around a sturdy pole or door handle at shoulder height. Stand with feet shoulder-width apart and hold the band ends with each hand directly overhead. Press the band straight up until your arms are fully extended. Slowly lower back down to the starting position.
Modification: If this exercise is too difficult, perform it without the band or use a lighter band.
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Face Pull: Targets your upper back and shoulders. Anchor the band at head height. Hold the band ends with each hand in front of your face, elbows bent at 90 degrees. Pull your elbows back towards your sides, squeezing your shoulder blades together. Slowly return to the starting position.
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Banded Bicep Curl: Targets your biceps. Loop the band under your feet and hold the ends with each hand, palms facing upwards. Curl your elbows up towards your shoulders, squeezing your biceps at the top. Slowly lower back down to the starting position.
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Banded Tricep Extension: Targets your triceps. Loop the band over a sturdy pole or door handle. Stand with your back to the anchor point and hold the band end with one hand directly overhead. Extend your elbow back, squeezing your triceps at the top. Slowly lower back down to the starting position.
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Additional 10 Best Resistance Band Exercises You Should Be Doing
MORE: Check out our list of the Best Resistance Bands here!
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Assisted Pull-Ups
If you’re a fitness noob and can’t do a pull-up, the baned pull-ups are an incredibly effective way of building upper body strength. You might need different types of bands for different exercises. You should reduce the band strength as you get better at the pull-ups.
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Banded Push-Ups
The banded push-ups are the only push-up variation which allows you to have constant tension on your pectoral muscles throughout the movement. You can change the resistance of the bands by grabbing them at different lengths.
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Bicep Curls
You could train virtually every muscle group using the resistance bands which leaves you with no excuses to ever miss a workout. The bicep curls are a simple exercise which can help in building definition in your guns.
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Wood Choppers
Performing banded ab exercises can leave your midsection sore for days. Tie one end of the band at waist height to a vertical bar and grab the other end with both your hands. You should stretch out your arms to the sides at the starting point of the movement. Turn to the other side while breathing out and squeezing your abs. Return to the starting position and repeat for recommended reps.
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Chest Flyes
Attach a resistance band to a pole and mimic the movement of the cable chest flyes. You should pause and squeeze your muscles with every rep while performing the exercises mentioned on the list.
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Banded Leg Press
The resistance band use is limited by your imagination. You can add the bands to machines and put additional tension on your muscles. The banded leg press machine will have the highest tension at the top of the movement and the least at the bottom.
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Tricep Extensions
Although the triceps is one-half of your arms, they don’t get the same love as the bis. Doing the banded tricep extensions will fill your tris with blood and lactic acid. You could perform variations like the standing, overhead, and bent-over tricep extensions with the resistance bands.
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Banded Bench Press
The banded bench press is an advanced exercise and should only be attempted by seasoned lifters. The resistance bands bring your core into action. As a result, your muscle stabilizers grow stronger.
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Squats
In the big three compound lifts (bench press, squats, and deadlifts), you can keep one end of the band planted on the floor by tying it around a heavy dumbbell. The other end should be wrapped around the barbell.
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Shoulder Front Raises
Performing the banded shoulder front raises will annihilate your anterior deltoids by keeping them under constant tension. We highly recommend adding resistance band exercises to your training routine as they can take your gains to the next level.
Wrapping Up
Resistance bands are a fantastic tool for adding variety and challenge to your workouts. They’re portable, affordable, and come in various resistances to suit all fitness levels.
More About Best Band Exercises You Should Consider Targeting Weak Muscle Groups Contents
- Try Out “This Resistance Bands Workout” To Build Up A Desired-Shredded Chest
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- Training Resistance Band Workouts Are Everywhere – “But Do They Really Work”?
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