Resistance Band Exercises
37 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Muscle groups
Band Assisted Pull-Up
Bands
Upper lats
Bench Press - With Bands
Bands
Middle chest
Hip Lift with Band
Bands
Gluteus maximus
Shoulder Press - With Bands
Bands
Anterior deltoid
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Band Pull Apart
Bands
Posterior deltoid
Band Skull Crusher
Bands
Triceps long head
Band Seated Row
Bands
Middle back
Band Biceps Curl
Bands
Biceps
Band Good Morning
Bands
Biceps femoris
Band Good Morning (Pull Through)
Bands
Biceps femoris
Hip Extension with Bands
Bands
Gluteus maximus
Monster Walk
Bands
Abductors
Upright Row - With Bands
Bands
Upper traps
Back Flyes - With Bands
Bands
Posterior deltoid
Band Hip Abductions
Bands
Abductors
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Cross Over - With Bands
Bands
Middle chest
External Rotation with Band
Bands
Posterior deltoid
Hip Flexion with Band
Bands
Rectus femoris
Internal Rotation with Band
Bands
Anterior deltoid
Lateral Raise - With Bands
Bands
Lateral deltoid
Seated Band Hamstring Curl
Bands
Semitendinosus & semimembranosus
Speed Band Overhead Triceps
Bands
Triceps long head
Weighted Sit-Ups - With Bands
Bands
Upper abs
Band Lat Pulldown
Bands
Lats
Band Rear Delt Row
Bands
Posterior deltoid
Band Stiff-Leg Deadlift
Bands
Semitendinosus & semimembranosus
Seated Band Chest Press
Bands
Middle chest
Band Leg Extension
Bands
Quadriceps
Band Overhead Biceps Curl
Bands
Biceps short head
Band Reverse Calf Raise
Bands
Tibialis anterior
Band Reverse Wrist Curl
Bands
Forearm extensors
Band Seated Hip Abduction
Bands
Abductors
Band Shrug
Bands
Upper traps
Band Wrist Curl
Bands
Forearm flexors
Band Y-Raise
Bands
Posterior deltoid
Programs with these exercises
Resistance Band Full Body Workout
A set of bands instead of a gym: squats, presses, rows, shoulders and arms — a workout you can take anywhere.
Beginner · 3 times a week · HomePull-Up Progression: From Zero to Your First Pull-UpThree times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.
Beginner · 3 times a week · Home