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Exercises

Resistance band exercises

A band is light, cheap and travels anywhere. Tension grows as it stretches, which suits pull-aparts, rotations, walks and assisted pull-ups.

32 moves32 with 3D demosBeginner 21Intermediate 7Advanced 4

Beginner resistance band exercises 21

Band ankle eversion demonstrated on the 3D figure3D demoBand ankle eversionBeginner · A band + A bench or boxBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointHalf-kneeling Pallof press demonstrated on the 3D figure3D demoHalf-kneeling Pallof pressBeginner · A band + An anchor pointLateral band walk demonstrated on the 3D figure3D demoLateral band walkBeginner · A bandShoulder press with a band demonstrated on the 3D figure3D demoShoulder press with a bandBeginner · A bandStanding band external rotation demonstrated on the 3D figure3D demoStanding band external rotationBeginner · A band + An anchor pointStanding band hip abduction demonstrated on the 3D figure3D demoStanding band hip abductionBeginner · A band + An anchor pointStanding band hip adduction demonstrated on the 3D figure3D demoStanding band hip adductionBeginner · A band + An anchor pointStanding band hip flexion demonstrated on the 3D figure3D demoStanding band hip flexionBeginner · A band + An anchor point

Intermediate resistance band exercises 7

Band overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A bandClose-grip EZ-bar curl with a band demonstrated on the 3D figure3D demoClose-grip EZ-bar curl with a bandIntermediate · EZ curl bar + A bandCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandFace pull demonstrated on the 3D figure3D demoFace pullIntermediate · A bandSingle-leg high box squat demonstrated on the 3D figure3D demoSingle-leg high box squatIntermediate · A step + A band

Advanced resistance band exercises 4

Back squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxDeadlift with bands demonstrated on the 3D figure3D demoDeadlift with bandsAdvanced · A barbell + A bandRack pull with bands demonstrated on the 3D figure3D demoRack pull with bandsAdvanced · A barbell + A band

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Questions people ask

What are good resistance band exercises for beginners?

Start with moves graded easy, such as Band ankle eversion, Band finger extension, Band internal rotation. There are 21 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.