Resistance bands give your chest, back, shoulders and arms a full workout at home or while traveling. Do this circuit two or three times a week, choosing a band that makes the last few reps challenging.
The workout
| Exercise | Targets | Sets x reps |
|---|---|---|
| Band chest press (anchored behind) | Chest, triceps | 3 x 12 |
| Seated or standing row | Upper back, biceps | 3 x 12 |
| Overhead press | Shoulders | 3 x 10 |
| Band pull-apart | Rear shoulders, upper back | 3 x 15 |
| Lat pulldown (anchored high) | Lats | 3 x 12 |
| Biceps curl | Biceps | 3 x 12 |
| Triceps extension | Triceps | 3 x 12 |
| Lateral raise | Side shoulders | 2 x 12 |
Form tips
- Control the band on the way back; don’t let it snap.
- Keep your core braced and shoulders down.
- Check bands for tears before each use.
Choosing bands
Loop bands with handles are versatile. Bands are color coded by resistance, but levels differ by brand, so test a few.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Can resistance bands build muscle?
Yes, if you train close to fatigue and progress the resistance.
How often should I do this workout?
Two to three times a week with a rest day between.
How do I make it harder?
Use a stronger band, shorten the band, or add reps.
