7 Band Exercises You Can Literally Do Anywhere

7 Band Exercises You Can Literally Do Anywhere

Band Exercises You Can Literally Do Anywhere

Resistance bands are some of the most useful tools you can invest in when it comes to your workout regimen – especially those who work out at home and want to fit in a full body workout.  Band exercises provide an excellent source of resistance; enough to challenge your muscles through their full range of motion, while being small and convenient enough to be used anywhere.  Regardless if you are traveling, fitting it a quick at home workout, or heading to the park to get in a workout and enjoy the great outdoors, the following band exercises may be done anywhere and can help you reach your health and fitness goals.

What you’ll need:

exercise bands with handles

Band Exercises

  1. Squats

While standing on the band with your feet shoulder-width apart, hold the handles at shoulder level to create tension.  Slowly lower your body into the squat position (think of it as if you are trying to sit on a box) to where your upper legs are parallel with the ground and push yourself (using your legs) back up.  Repeat.

  1. Stiff-Leg Deadlifts

Stand on the band with your feet shoulder-width apart.  Ensure that you’re standing on enough of the band that all of the resistance (at the handle) is down towards your feet.  Bend your knees ever so slightly.  Grab the handles of the resistance band and stand straight up.  Now, shift your hips back as if you are sticking your butt out so that the handles travel in front of your shins.  Next, pull using your hamstrings and glutes and allow them to bring you back to standing erect.  Repeat.

  1. Push Up

Lay down in the push-up position with your chest facing the floor.  Drape the resistance band over your back and pin the band underneath your palm.  Make sure there is tension on the band from the starting point where you are laying with your chest touching the floor.  Using the muscles of your chest, push your body straight off of the floor until your arms are nearly fully extended.  Now, slowly lower yourself back down to the starting position, but don’t allow your body to rest on the floor.  Repeat.

  1. Bent-Over Row

Stand on the resistance band with your knees slightly bent and feet about shoulder-width apart.  Hold both handles of the band down in front of you and lean forward slightly while shifting your hips slightly behind you.  Now, pull the handles up towards your sides while using your back muscles to pinch your shoulder blades together.  Return the handles slowly to the starting position.  Repeat.

  1. Shoulder Press

Stand on the resistance band with your feet shoulder-width apart.  Start with the handles at your shoulders and push them straight up over your head.  Slowly return the handles back down until they are in line with your shoulders again.  Repeat.

  1. Biceps Curl

Stand on the resistance band with your feet shoulder-width apart.  With your palms facing away from you, grab the handles and have your arms extended down at your sides.  Keep your elbows pinned in at your sides and by just allowing your elbows to bend, pull the handles up and flex the biceps.  The handles will be slightly out in front of you.  Slowly lower the handles back down to the starting point.  Repeat.

bicep workout with exercise bands

  1. Triceps Overhead Extension

Stand on the resistance band with your feet shoulder-width apart.  With your arms straight up above your head holding the handles (similar to the top portion of the shoulder press), lock your arms in this position.  Now, without moving your arms, bend at the elbows and allow your hands to lower behind your head.  Once behind your head and you can feel a stretch in your triceps, push using your triceps back up straight over your head to the start position.  Repeat.

Example workout:

*number of sets should represent your current fitness level.  If you are a beginner, start with one set of each exercise.  Then as your fitness level improves, increase the number of sets.








Stiff-Leg Deadlift



Push Up



Bent-Over Row



Shoulder Press



Biceps Curl



Triceps Overhead Ext.




exercise band workout for triceps

Article Courtesy Of Matt Weik 

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