10 Resistance Band Exercises and Workouts for Beginners

Exercises with resistance bands improve mobility, flexibility, and especially joint mobility. Bands are essential for aiding recovery and especially useful when working on hip, shoulder, and knee injuries. 

For beginners, resistance bands use reaction force to train your muscles, which means the more you pull, the heavier the band. That also means you can easily adjust your workout intensity by either choosing a band with more resistance or moving the band to different tension points on the body (such as lower or higher on your legs to increase difficulty), so it's best to have a set of resistance bands—light, medium, and heavy—since different muscle groups might require varying resistance levels.


This kind of resistance band workout that can be done anytime, anywhere is a very friendly choice and idea for beginners, not only to gradually enhance their physical fitness, but also to avoid spending a lot of money on the gym in the first place. Let's take a look at these 10 movements to know how to do it.

1. BAND OVER AND BACK

  • Grab the resistance band in front of you with your hands, about shoulder-width apart. Start at about waist height.
  • Pull the band away.
  • While keeping arms and elbows straight, lift upwards, eventually reaching overhead.
  • Continue this movement along your back, keeping your arms as straight as possible.
  • When your shoulders won't allow you to press down further, reverse the movement and work your way back to your starting position.
  • Repeat.

Tips: If you're having trouble keeping your arms straight, relax and widen your grip on the band, don't hold on so tight.

2. OVERHEAD BAND PULL-APART

  • The resistance band starts at the top of the head. Grip the band slightly wider than shoulder width.
  • Pull the band down by slowly pulling it apart, pinching your shoulder blades as you go.
  • Arms will drop to shoulder height.
  • Pause, then rise slowly.
  • Repeat

Tips: Resist the urge to have the resistance band "snap" you back up. Do this by slowly controlling the movement. 

3. HORIZONTAL BAND PULL APART

  • Grab a shoulder-width resistance band and place it directly in front of you at about chest height.
  • Unzip the straps and pinch your shoulder blades as you walk.
  • Slowly return to your starting position.
  • Repeat.

Tips: Make sure you stand up straight during this movement. Over time, this exercise will help improve your posture.

4. BAND SQUATS

  • Step on the resistance band about shoulder-width apart.
  • Pull the resistance band up so that the top is over your shoulders and the band is against the back of your arms.
  • To complete the squat, push your hips back while keeping your chest straight.
  • Reverse the movement to return to the original shape, making sure the heels are down.
  • Repeat.

Tips: If this seems too easy, you can use two resistance bands for added resistance.

5. BAND OVERHEAD PRESS

  • Step on the resistance band about shoulder-width apart.
  • Pull the band up so that the top reaches just above the shoulders, with the band against the back of the arm (as in a band squat).
  • While holding the band with your palms facing forward, push your arms up as you would in a standard overhead press. Keep your vision in the press conference.
  • Reverse to bring the strap back into place.
  • Repeat.

Tips: Stand up straight and push as high as you can. Straighten and try to occupy space during the movement.

10 Resistance Band Exercises and Workouts for Beginners

6. BAND DEADLIFT

  • Step on the resistance band about shoulder-width apart.
  • Push your hips back to lower and grab the resistance band. Your palms should face each other, and your calves should be primarily vertical.
  • While holding the band, lean your hips forward as if you were standing in a regular deadlift.
  • While standing, push your hips back and lower down.
  • Repeat.

Tips: Make sure to pull with your arms during the movement, which will make contact with your back.

7. BAND ONE-ARM ROW

  • Attach the resistance to the top of a pull-up bar or a sturdy door.
  • Sit on the floor with your legs spread apart. Lean back slightly and grab the resistance band with both hands (there should be a little tension at the top of the exercise).
  • To pull the strap down, push your elbows back toward your torso.
  • Reverse the motion to release tension in the resistance band.
  • Repeat.

Tips: Keep your chest up. Use the strap to pull with your arms instead of your whole body (resist the urge to rotate your torso).

8. HIGH TO LOW BAND ROW

  • Attach the resistance to the top of a pull-up bar or a sturdy door.
  • Sit on the floor with your legs spread apart. Lean back slightly and grab the resistance band with both hands (there should be a little tension at the top of the exercise).
  • To pull the strap down, push your elbows back toward your torso.
  • Reverse the motion to release tension in the strap.
  • Repeat.

Tips: Keep your chest up, towards the anchor point of the resistance band. 

10 Resistance Band Exercises and Workouts for Beginners

9. SINGLE-ARM BAND CHEST PRESS

  • Secure your resistance band to a solid door or structurally solid pole.
  • Start with the front leg (opposite the side you're pushing from), and grab the strap with one arm.
  • Start with the elbows close to the torso, and push the arms forward. You'll rotate your torso slightly to complete this move.
  • To reverse, slowly bring your elbows back to the starting position.
  • Repeat

Tips: Make sure the resistance band has some tension to begin with. You'll need the band's resistance throughout your entire movement.

10. PALLOF PRESS

  • Fix your band to a solid door or structurally solid pole.
  • Let one side of your body face your anchor, and pull the strap in front of you until you feel some tension.
  • Hold the band with both hands from the center of your chest and push straight out. Pretend an arrow is shot straight from your chest, like Care-Bear Stare.
  • As you return, bring your elbows down and to your side.
  • Repeat.

Tips: The point of this exercise is to feel it along the obliques (side trunk), so make sure there's enough tension on the bands throughout the movement.

The above are ten resistance band workout suggestions for beginners. Try to exercise three to four sets of them every week, two sets of each, 5 minutes each time, progressively deepening the training and increasing the resistance. Please do not over-train or over-exercise, pay attention to the rest. That's also important for our workout routine.

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