Resistance bands provide an alternative to working with free weights or machines. As the band stretches, it provides the resistance necessary to build muscle and improve strength. When working with resistance bands, be sure to perform each exercise slowly and under control. In each of the exercises, you will hold both ends of the resistance band, with one in each hand, and your partner will grip the middle of the band.
Chest Press
Chest press primarily develops the chest, shoulders and triceps. Because of the standing position your body must maintain throughout the movement, your hips and core also have to work to keep you on balance. Stand facing away from your partner, who should hold his piece of the band at chest height. Position your feet so that one is slightly in front of the other. Place your hands at chest level with your elbows up and forearms parallel with the floor. Push out, extending your elbows. Your hands should meet together at the end. Keep your elbows up and control your hands back to starting position.
Rear Fly
Rear fly develops the back of the shoulders and the muscles surrounding the scapula, beneficial for improving your posture. Stand facing your partner, who should hold her piece of the band at chest height. Keep your feet shoulder-width apart. Raise both of your arms in front of you so that they're pointed toward your partner and parallel with the floor. Keep your elbows straight as you open your arms, separating them as if you're about to give someone a hug. Once your arms become in line with your body, control them back to center.
Squat Row
Squat row primarily develops your latissimus dorsi, which are the largest muscles in your back, your scapular muscles and your biceps. In addition, because you must maintain a squat position, you also work your legs and butt. Stand facing your partner, who should hold his piece of the band at chest height. Raise both of your arms in front of you so that they're pointed toward your partner and parallel with the floor. With feet shoulder-width apart, bend your knees and squat down so that you're in a sitting position. Pull the band toward you, bending your elbows so that they brush right next to your torso. Continue until your hands are close to your ribcage and then extend the elbows and return to starting position.
Core Twist
Core twist works your obliques, or the muscles that run down the sides of your torso. Stand with feet shoulder-width apart and facing perpendicular to your partner, who should hold his end of the band at chest height. Raise both of your arms so that they're parallel with the floor and twist so that they're facing your partner. Keep your elbows straight and use your core to twist away from your partner. To further explain, you should start the exercise facing your partner, and at the end of the movement be facing away from your partner. Control yourself back to the starting position.
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