Resistance Band Bible: Bodybuilding Exercises
Resistance Band Bible: Bodybuilding exercises
Alright, ‘Resistance Band Bible’ might be a little bit of an exaggeration, but I do think this article will be super helpful for anyone looking to learn how to use resistance bands for strength training and bodyweight training. Specifically, this article is about how you can use bands when you don’t have access to weights or a gym, and how you can use them to perform various isolation exercises.
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Types of Resistance Band Exercises
I mentioned this in the other part of tutorial regarding how to use resistance bands for Calisthenics exercises, but I just want to reiterate and break down the three different types of resistance band exercises.
They are:
Band-assisted bodyweight exercises
Band-resisted bodyweight exercises
Banded exercises, where the band itself provides the resistance
If you want to read about how to incorporate resistance bands into your training for categories 1 and 2, go here. If you want to learn how to use bands for exercises such as curls and tricep extensions, where the bands are the resistance themselves, then continue reading!
Banded Isolation Exercises
Resistance bands can also function as your at-home universal machine and can be used to target specific muscle groups. With just the bands and anchor points, you can use the bands to effectively hit your biceps, triceps, and shoulders for improved strength as well as hypertrophy.
Bicep Curls
One of the simplest and best uses for bands is the classic: bicep curls. Bands offer a great way to build upper arm strength without needing dumbbells. Anchor the band to a low point, hold the ends, and curl. You can also simply step on them! Barefoot is best to minimize wear on the bands. The constant tension of the band allows for a full range of motion while keeping your muscles under tension for longer, which is great for hypertrophy.
Bands are actually pretty great for training your guns at home!
Tricep Extensions
For tricep isolation, perform overhead tricep extensions using a band anchored to a low point. The further away from the anchor you stand, the greater the tension and resistance. This setup not only strengthens the triceps but also improves stability in your shoulders.
Build tricep strength + definition as well as shoulder stability
Lateral and Front Raises
To train your shoulders effectively, use a band for lateral raises. Anchor the band to a low point and step away to create tension. This exercise helps build strong, defined shoulders, which are essential for movements like the planche. You can also perform front raises by anchoring the band at waist level and lifting it in front of you. This is especially useful for building strength specific to calisthenics skills.
Resisted Rows
Hit your back muscles by setting up your bands at a mid anchor point and performing back rows, similar to what you would do with the cable machine at the gym.
Bands are good as a last resort at home if you want to train rows, but I would recommend doing a form of bodyweight rows on rings over doing banded rows, if you have the choice
Internal/External Rotation
Bands are perfect for performing internal and external rotation at home. These are two of the best isolation exercises for exercising your rotator cuffs and preventing shoulder injury - an often-overlooked part of training!
internal and external rotation are fantastic exercises for injury prevention in your shoulders
Overhead pulldowns
To hit your lats, you can set the bands up at a high anchor point and perform overhead pull downs.
Hit those lats with overhead pulldowns!
Lat pulldown
I’d recommend doing band–assisted pull ups before doing band lat pulldowns, but if you’re in a pinch, banded lat pulldowns can be a good exercise to keep your lats awake and perhaps prep them for a more vigorous session later in the week.
Since you’ve already got the bands, I’d go with band-assisted pull ups if you can find a place to do them (or set up some rings!)
Tip Number 1! Multi-Straps
A valuable tip when using resistance bands is to adjust the tension using a multi-strap system. This method allows you to fine-tune the resistance by moving the buckles closer to or farther from your anchor point. Also, by controlling the band’s tension more precisely, you can better track your progress and maintain consistency in your training. Multi-straps are also gentler on the bands.
Using the multi-strap together with the bands provides a consistent resistance and can be used as a way to better quantify your training progress
Tip Number 2! Safety Tip
When using resistance bands, safety is key. Always ensure your anchor points are secure. For example, if you’re using a door anchor, position yourself on the side of the door that locks, not the side that opens. This prevents the door from flying open mid-exercise and ensures your safety.
Near to last is not least! Check this clip to see how to set up your multi-strap/bands safely.
As you can see if you’ve made it this far, resistance bands are an incredibly versatile and convenient tool for bodyweight training. Whether you’re a traveling gym goer who just wants to get a quick arm session in at the hotel before the conference, or a seasoned calisthenics athlete trying to improve their slow muscle up, bands serve a purpose.
Additionally, they are lightweight, portable, and easy to pack for travel, making them a go-to solution for fitness on the go.
If you find yourself looking to add bands to your training arsenal, I’d highly recommend my own! The resistance bands I make with my brand Movement Made - as well as rings and other equipment - are all sustainably sourced and ethically made, and are designed to provide the perfect balance of resistance and durability. Check them out if you’re still looking to add these items to your home gym.
Thanks a lot, and see you next time!