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When you picture strength training, moves withdumbbells, kettlebells, and barbells likely come to mind.
Katie Thompson
But slotting in resistance band exercises is another way to effectively fire up your muscles.
Curious to know more?
So grab your nearest pack of em and get ready to work!
Can you get an effective workout with resistance bands?
Otherwise, you risk plateauing, she explains.
But before you reach that juncture?
Theyre a good way to level up the intensity of bodyweight moves, Reiner says.
And they offer a whole bunch of other benefits too.
Speaking of…
What are some benefits of resistance band exercises?
And, theyre cost effectivea pack of mini bands, for example, is just$6 on Amazon.
Another plus for band exercises: They offer a unique throw in of resistance called variable or accommodating resistance.
Basically, the tension applied to the muscle changes throughout the movement, Dr. Reiner explains.
This is different from free weights, which provide a constant load across the range of motion.
To boot, they’re also really versatile, Pierson adds.
And they offer a more gradual progression than weights, which is helpful for targeting smaller muscle groups.
Theyre also awesome for activating muscles before exercise.
And they can serve as a stellar standalone routine too, which well get to in just a sec.
What exercises can you do with resistance bands?
When it comes to bands, there are dozens of exercises to choose from, Dr. Reiner says.
This makes it really easy to get in a total-body workout, she says.
If youdonotice these, then swap out your bands for some new ones.
Resistance Band Exercises to Try
Pull-Apart
This is a great exercise for improving posture.
It works key backside muscles, including your back extensors and lats.
It also fires up your traps.
Overhead Press
This is a great exercise for targeting your shoulders, Dr. Reiner says.
It also hits the triceps, she adds.
Chest Fly
As the name suggests, this exercise really works your chest muscles.
Think about squeezing them together when you bring your arms toward one another, asSELF previously reported.
Lat Pulldown
This exercise works your lats and biceps.
Its also great for shoulder stability, Dr. Reiner says.
As you do reps, keep your elbows tucked close to your body; dont let them flare out.
Adding a resistance band to this motion ups the challenge for your muscles.
Make it easier by placing the resistance band above your knees, Pierson says.
Sumo Squat
This squat variation works your quads, hamstrings, and glutes.
Heres a resistance band workout to try.
Inspired to put your newfound resistance band knowledge to the test?
We have a four-move workout thatll smoke your entire body in just 12 minutes.
That makes this an efficient, effective routine to slot into your day.
Do each exercise for 30 seconds, then rest 30 seconds before moving onto the next exercise.
Related:
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