10 Best Resistance Band Exercises to Build Muscle (Target Every Muscle!!)

by Tanner Wideman February 01, 2017

10 Best Resistance Band Exercises to Build Muscle (Target Every Muscle!!)

Today I’ll be walking you through 10 of the absolute best resistance band exercises to help you build muscle fast! Resistance band exercises are an awesome way to provide your muscles with a new stimulus to promote continued growth; both with their unique ability to increase tension towards the peak of a movement, and also due to the muscle stabilization requirements.

On most pressing exercises, the peak of our strength curve (the point when a weight is bio-mechanically it’s most difficult to lift) is at the very bottom of the exercise. A squat or bench press for example are often most difficult from the point when you’ve brought the bar as far down as you can go, and are then required to lift the weight back up. The top ½, or the “lockout” phase, of this exercise is much easier compared to the bottom portion. By incorporating use of a resistance band, we’re able to add difficulty to that last ½ of the exercise. This is caused by the amount of increased resistance upon further stretching a band. The further you stretch the band, the more effort is required to keep stretching it further. The bottom of the lift will still be as difficult as it’s always been, but now, we’re going to increase the amount of difficulty at the top of the lift and actually make that portion more difficult than we’ve become accustomed to. This change will provide our muscles with the shock they need to stimulate more growth.

Also, the amount of stabilization required by our muscles when using a resistance band is going to be an added factor as well. Every resistance exercise requires a certain degree of muscle stabilization in order to perform the movement. Our muscles are going to require much more stabilization effort when presented with a load such as a resistance band; due to its increasing difficulty from an increase in the stretch of the band. That is, compared to the consistent amount of load presented from simply lifting a dumbbell or barbell. This is great because a higher volume, and more unique firing of muscle fibre is going to be required in order to stabilize the resistance band; a process called micro oscillation (especially if we provide an isolation hold at the peak contraction of our muscles). This as well, will be a terrific method for providing the muscles with new stimuli to promote consistent muscular growth.

The resistance band exercises are as follows:

1. Band Face Pulls (Traps + Rear Delts)
2. Band Push-Ups (Chest)
3. Band Pull Throughs (Glutes/ Hamstrings)
4. Band Oblique Corkscrew (Obliques)
5. Band Tricep Extensions (Triceps)
6. Band Front Squat (Quads, Glutes…Lowerbody)
7. Band Bent Over Rows (Upper Back + Lower Back…with iso hold)
8. Band Shoulder Press
9. Band Bicep Hammer Curls (Biceps)
10. Band Hamstring Curls (Hamstrings)

And there you have it; 10 of the best resistance band exercises to help you constantly provide new ways to shock your muscles into growth! Whether you only have access to resistance bands at home, or are simply looking for new exercises to add to your arsenal…there you are, 10 of my absolute favourite resistance band exercises!

What's up everybody? Today I'm going to be showing you the top ten band exercises to help you build mass. We're covering every single muscle group in the entire body and this was a request by one of my Snapchat followers, [Nino Lifts 00:00:12]. Now, if you want to make a request, any kind of video that I can do, be sure to follow me first off on Snapchat right here, at barbarianbody, and just send me a message right there if you have any requests. I can't do all of them, but I'm going to do my absolute best.

So, without further ado, let's get to the band exercises. Check it out. Okay, we're starting off here with one my absolute favorite exercises, the band face pulls. A terrific exercise for targeting the traps as well as the rear deltoids. Making sure that when you're bringing that band to your head, you're bringing it to the forehead, but you're also pulling it apart and you're holding that there for between two and three seconds. Really squeezing with those shoulder blades to get the most amount of effect out of your traps and out of your rear delts.

Next, we've got the resistance band push-up. In order to do this, grab your band and you're going to kind of cross it over to give it the infinity symbol there. You're going to place both of your hands on the inside, maintaining the cross, there, in the middle, place it over your shoulder blades. We're keeping this right under the meaty area of our palm. Grabbing the bar right here, coming down nice and slow, and then explosively coming back up. You want to resist all the tension on the band that's pulling you towards the bar. This is going to be a crazy way to really shock your chest with a new variation on the push-up.

Next, for the glutes and hamstrings, we've got the band pull throughs. Start with the band attached to a pulley system or any kind of rack that's going to be strong enough to not allow you to pull it over. Your going to grab the band directly through your legs, step out to increase the tension. I like to keep a foot stance a little bit wider than shoulder width. You're coming down into the point where your back is about parallel to the ground and then you're squeezing your glutes to bring your hips forward. Coming down nice and slowly, back at about parallel, squeeze the glutes, and you'll get an awesome job targeting the glutes and the hamstrings.

Next exercise we've got is for the obliques. We've got the standing, band corkscrew. So, start with the band just above your head. Place it underneath your arm here, and make sure to get a nice grip of this here. This is so you can hold the band properly. So we're doing, is we're coming out at a nice, staggard foot stance. I know you can't see it, but take a look at the demo right here. What we're doing is we're bringing our elbow, with the resistance band, forward and then diagonally. So, we're coming in and getting a nice rotation and squeeze with those obliques, making sure not to just be doing this entirely with the arm here. You want to just use this as a hook, rotate and squeeze with those oblique muscles.

Okay, next exercise we've got here, is to target the triceps. We've got the band tricep extension. So, you're going to start, place the band underneath of your feet and what you need to do, this is very important, is start by grabbing an underhand grip, supinated grip, palms facing up. So, you're going to bring the band over your head, I know this is quite the process. Pop it up over your head and bring your arms back. Now we're going to focus on getting a nice extension of those arms, ensuring that we keep those elbows nice and tight to our head and that we slowly bring down the band on each repetition. Nice slow negatives, for some nice, strong triceps. This is going to be phenomenal at targeting the lateral head and also a bit of the long head too, simply because of the amount of stretch you get at the bottom of the movement.

Okay, next for our quads and glutes, basically, the whole, lower body, we've got the resistance band front squat. So, from here, what we need to do is start with an underhand grip, also known as a supinative grip, palms up. You're going to bring the band up, pop your elbows under and expand so you grip them. From here, we're going to drive down, get our butt nice and low, and drive through those heals making sure that we're never coming forward with this and that we're always keeping that chest up nice and high. And you're going to do a fantastic job, targeting, pretty much the whole, lower body.

Okay, next exercise we've got is for the upper back. We've got the resistance band row. So, to perform this, feet shoulder width apart, band running underneath where the arch is. Your going to grab the band with a neutral grip, thumbs up basically, but you want to keep that thumb nice and tight underneath that band. My back is on about a 45 degree and what I'm doing here, is I'm retracting my scapula and squeezing as I bring that band up. And to increase your resistance, you can just grab a little bit lower if you need to, squeezing at the top there and coming down nice and slowly. Because of the position that we're in here, this also could be a terrific exercise for targeting that lower back as well.

Our next exercise, you're going to target the shoulders. This is the resistance band shoulder press. So, again, just as we've done with all the other standing exercises with the band, hooking it under your feet at about the point where your foot arches, so right under the arch, and you're going to have your feet about shoulder-width apart. You're going to start with the overhand grip, hands about shoulder-width apart, pop the band up, keeping it about shoulder-width the whole time, pressing up, not completely locking up, just before that, and then slowly coming down, keeping those arms about shoulder-width. Get the band just below the chin and then press back up, making sure to perform this movement in a nice, slow and controlled manner, this is actually an incredible exercise for hitting the shoulders.

All right, for target the biceps, we're going to be doing the resistance band bicep curl. To perform the exercise, keep your feet at shoulder-width apart, slide the band under the arch of your foot and then instantly begin curling. Now, I'm performing this with a neutral grip. You can do it both with the neutral as well as with the supinated grip. I just feel I get a lot of tension on the inner part of your hand here, so I definitely prefer the hammer grip for this reason. With the hammer grip, you're going to be able to target that outer head of the bicep. We're ensuring that the pulling from our elbow to our shoulder is completely stationary. We're squeezing the hell out of our biceps, come down till the arms are straight, and coming right back up. No resting at this point here. That's sort of like taking a break in between the set. Continuous repetitions, you come to the bottom, you come right back up.

Okay, we've got the last exercise here, the band hamstring curl. Now, your hamstrings are super strong, so you're going to want something that's fairly heavy, that you're going to connect your band to. I've connected it to this nice pulley machine. It's got a couple hundred pounds on it, so I know that this is going to be a safe enough machine to perform this on. So, I set this up a little bit higher than ankle level, because we're going to be performing the seated and that's just so I can keep resistance on the movement the entire time. So, how you get into this rig is kind of interesting. Around my first leg, popping her in, wrapping it about the ankles. And then the second one, and then I like to get my feet a little bit of distance. I'm just going to slowly inch away back to the bench, making sure you grip the bench properly, because this is going to really pull you, making sure that you're bringing those heels towards your glutes and holding this for about a half a second. Extending and then coming right back in. Now, this will create a little bit of tension on those ankles, because of the band on raw skin, so if you need to, just grab some longer socks or wrap your ankles in a towel if you need to just so you can maximize your comfort for this awesome hamstring exercise.

So there you guys go. Those are my top ten best band exercises that are going to help you build some muscle real fast. I hope you enjoyed the video and if you did, be sure to give it a like down below and also be sure to subscribe for weekly workout tips and nutrition tips that you won't want to miss. Thanks so much for watching guys. I'll see you in the next video.

Tanner Wideman
Tanner Wideman


Leave a comment