The Best Resistance Bands Exercises

Top Exercises

Resistance Band Clam

Beginner / Mini Loop Bands / Abductors / isolation

An isolation exercise for the hip abductors. It is essential for knee health and building strength in the gluteus medius.

Resistance Band Lateral Walk

Beginner / Mini Loop Bands / Abductors / carry

A dynamic movement for hip activation. It targets the glutes and improves lateral movement mechanics and knee alignment.

Band Pull Through

Beginner / Handle Bands / Hamstrings / pull

A hip-hinge exercise for the posterior chain. It targets the glutes and hamstrings while teaching proper hinge mechanics and core engagement.

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 Bent Over Rear Lateral Raise

Beginner / Handle Bands / Shoulders / isolation

Targets the posterior deltoids and rhomboids. Using a band creates increasing resistance as the muscle shortens for a better peak contraction.

Band Alternating Biceps Curl

Beginner / Handle Bands / Biceps / pull

A unilateral bicep exercise. Alternating arms allows for better focus on muscle contraction and helps manage fatigue during high-volume sets.

Resistance Band Lying Leg Raise

Beginner / Mini Loop Bands / Abs / core

A core exercise that targets the lower abdominals and hip flexors. The band adds extra resistance during the eccentric phase.

Resistance Band Seated Hip Abduction

Beginner / Mini Loop Bands / Abductors / isolation

A seated isolation exercise for the glute medius and minimus. It is highly effective for hip health and building outer glute volume.

Resistance Band Leg Curl

Beginner / Mini Loop Bands / Hamstrings / isolation

An isolation exercise for the hamstrings. The band provides increasing resistance as the muscle shortens, maximizing peak contraction.

Band Upright Row

Beginner / Handle Bands / Shoulders / pull

Targets the deltoids and upper traps. The band ensures a vertical pulling path close to the body, building shoulder roundness and width.

Band Standing Twisting Crunch

Beginner / Handle Bands / Abs / core

Combines vertical spinal flexion with rotation. It targets the entire abdominal wall and obliques for complete core development and stability.

Band One Arm Overhead Biceps Curl

Beginner / Handle Bands / Biceps / isolation

A unilateral bicep exercise focusing on the long head. The overhead position provides a deep stretch and increases the demand on the muscle.

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