7 Resistance-Band Exercise To Build Muscles

by Fitness Fectory | 2018-04-07

From beginners to elite athletes – resistance bands are ideal for everyone; you can use the band to do workout anywhere and anytime.

Underrated and underused, resistance band activities can enable you to construct muscle, enhance your adaptability, enable you to prepare hard at home, and redesign your exercises. Here’s the way to get results out of effective workout.

The best thing about weight training is you are free of weights and without them can easily create resistance. With dumbbells, kettlebell, barbells, or resistance band exercises – there are many ways you can challenge yourself and burn fat.

Ways to use resistance bands for a workout

Resistance bands can be utilized for no less than four unique kinds of activities:

  • Extending and versatility
  • Warm-ups and muscle actuation
  • Protection preparing and getting a pump
  • Building up the “mind-muscle” association

Every one of these objectives expects you to utilize the groups marginally in an unexpected way, yet with every illustration, you can achieve a considerable amount with only a couple of bands.

This extraordinary and variable type of protection additionally bodes well physiologically. A considerable lot of your muscles get more grounded as they approach their completely contracted state – You’re all the more effective in the best 50% of a squat than the base half, for instance.

When you haul a barbell or dumbbell, the weight you utilize is constrained by what you can lift in the hardest piece of the move — meaning your muscles work their hardest for just a bit of every redundancy.

Utilize a band for protection, and your muscles get all the more a test when they require it and somewhat of a break when they don’t.

Toward the end-scope of each activity, you may well be “lifting” more than you ordinarily would utilizing a barbell or dumbbell. That can convert into more quality all through a muscle’s whole scope of movement.

Resistance band workout

You have numerous variations to perform with a resistance band and this can be performed back to back. However, take rests between two steps and keep yourself hydrated throughout.

Anti-rotation reverse lunge

  • Circle the band around a railing or other midsection high question. Go one handle through the other and force the band tight.
  • Handle the free handle in the two hands. Holding the handle against your body at chest tallness, advance back a couple of feet to make pressure on the band, and turn so your arms are opposite to the outstretched band.
  • Keeping your shoulders and hips square, expand your arms straight out.
  • Complete a turn around rush: Step back with your correct foot and curve the two legs, bringing down your correct knee to around an inch from the floor, opposing the band’s draw toward the grapple point.
  • Turn around the development to the point that you are standing once more.
  • Repeat 8-10 numbers of reps per leg.

At that point correct shoulder indicates the stay point and repeats the invert thrust development, this time venturing your left foot back.

Banded lat stretch

  • Circle a band around something no less than 6 creeps over your head, for example, a draw up bar.
  • Get the band with one arm and venture back, so your band frames a 45-to – 60-degree point to the floor.
  • Get into an amazing position and put one knee on the floor. Your arm ought to be in a straight line and lined up with the band.
  • Lean forward marginally so your middle is flawlessly lined up with your arm.
  • Hold this position so you feel a stretch in your back.

Complete 5 full breaths, breathing in through the nose and breathing out through the mouth, and after that switch sides.

band lat stretch

Front squat

  • Stand on band with feet marginally more extensive than the bear width.
  • Holding a handle in each hand, bring the highest point of the band over each shoulder.
  • On the off chance that it’s too long, the secure band set up by folding your arms over your chest.
  • Sit straight down, chest up, abs firm; squeeze knees out finished your toes.

Go down to begin position and rehash for 8 to 12 reps.

front squats

Resistance band fly

  • Circle the band around a chest-high grapple point with the goal that the two finishes of the band are a similar length.
  • With your back to the stay point, hold the handles at chest tallness, arms stretched out in front, palms confronting each other, hands bear width separated.
  • Make a stride or two forward to make strain on the band, and accept a stunning position with one foot somewhat before the other.
  • Keeping your elbows marginally bowed and your arms parallel to the floor gradually open your arms to the side in a wide circular segment, halting when your forearms are simply behind the plane of your middle. Try not to shrug your shoulders; hold them down and loose.
  • Turn around the development, interruption, and repeat.

Do 15 repetitions of the above exercise and don’t let your shoulders overstretch.

home workout

Goblet squats

  • Place the smaller than usual band around your legs simply over the knees.
  • Hold a dumbbell vertically against your chest with both of your hands supporting the weight underneath.
  • Press your elbows internal against your rib confine, which actuates the muscles in your upper back.
  • Do squat by driving your hips back and squeezing your knees outward against the scaled down the band.

Doing as such initiates your glutes and encourages you to avoid knee torment. Let yourself down to the point that your elbows touch the internal parts of your knees, at that point press through your feet to remain to go down.

easy home workout


  • With the band moored to a midsection high protest, confront the stay point, get a handle on the handles, twist your knees somewhat, and lean forward at the hip joints until the point when your middle is around 45 degrees from the floor.
  • Expand your arms toward the stay point and walk in reverse a couple of ventures until the point that you feel the strain on the band.
  • Keeping your arms straight and your lower back in its characteristic curve, clear your arms out to the side and descending in a breaststroke-like movement until the point when the handles are close to your hips.
  • Turn around the development until the point that your arms are before you once more, and repeat.

Do 15 repetitions of the exercise and keep the back of your neck long not letting your head push toward the floor.

Swimmer exercise


  • Venture on the band with the two feet, bear width separated.
  • Holding your lower back in its characteristic curve, twist your knees somewhat and sit back, pivoting forward at the hip joints until the point when you feel an extension in your hamstrings.
  • Abbreviate the band by wrapping it around your hands until the point that you feel the strain.
  • Holding your back straight and your abs drew in, push through your foot rear areas and drive up through your hips to a standing position.
  • Pause quickly in the extended position, at that point gradually switch the development until the point that you are in the beginning bowed once again position once more.

Do 15 repetitions of the above exercise and keep your back straight throughout the process.

fat burning exercise

Wrapping up

It is not necessary that you have to have expensive equipment or hit the gym every day to gain muscles; this can be done anywhere with the resistance band. However, you should know what workout to do and do it right away.

3 thoughts on “7 Resistance-Band Exercise To Build Muscles”

  1. Steffie says:

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  3. furtdsolinopv says:

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