The Best Handle Bands Exercises

Top Exercises

Band Side Bend

Beginner / Handle Bands / Abs / isolation

Targets the obliques. The band provides lateral resistance, strengthening the side-waist and improving spinal stability.

Band Kneeling Lat Pulldown

Beginner / Handle Bands / Back / pull

Targets the lats and upper back. The kneeling position increases the demand on core stability while providing a vertical pulling pattern.

Band Kneeling One Arm Pulldown

Beginner / Handle Bands / Back / pull

A unilateral pulling movement. It allows for a deeper lat contraction and helps correct strength imbalances between sides.

Band 45 Degrees Biceps Curl

Beginner / Handle Bands / Biceps / pull

A bicep isolation exercise using a resistance band. The 45-degree arm angle targets the short head of the biceps for better arm thickness.

Band Single Leg Split Squat

Beginner / Handle Bands / Quads / squat

Targets the quads and glutes. The band adds resistance to the unilateral movement, increasing the challenge to balance and leg strength.

Band Deadlift

Beginner / Handle Bands / Hamstrings / hinge

A posterior chain movement. The band resistance is lightest at the bottom and heaviest at the top, emphasizing the glute lockout.

Band Fixed Back Underhand Pulldown

Beginner / Handle Bands / Back / pull

Targets the lower lats and biceps. The underhand grip and fixed back position ensure a strict pulling motion for better mid-back development.

Band Shrug

Beginner / Handle Bands / Trapezius / hinge

Targets the upper trapezius. The band allows for a smooth, direct upward pull that builds thickness in the upper back and neck.

Band Overhead Side Bend

Intermediate / Handle Bands / Abs / isolation

Targets the obliques and improves lateral spinal mobility. Holding the band overhead increases the challenge to the core stabilizers.

Band Standing Crunch

Beginner / Handle Bands / Abs / core

A vertical core exercise targeting the abdominals. The band provides constant tension that challenges the rectus abdominis through spinal flexion.

Band Concentration Curl

Beginner / Handle Bands / Biceps / pull

An isolation exercise that eliminates momentum. It provides a targeted stimulus for the biceps, helping to improve the mind-muscle connection.

Band Horizontal Pallof Press

Intermediate / Handle Bands / Back / push

An anti-rotational core movement. It builds exceptional spinal stability by forcing the core to resist a lateral pulling force from the band.

Explore by Muscle Groups

Explore by Equipment

Accessories

Cable Crossover Machine

Cable Machine

Cable Machine with Rope Attachment

Free Weights

No Equipment

Resistance Bands

Seated Cable Row Machine

Sled Machine

Smith Machine

Stability (Swiss) Ball