Resistance bands are made out of durable rubber tubing, and they come in various strengths that are color coordinated. These tools have plastic handles and door attachments to make many variations of exercises possible. Bands make it possible to get workouts from home or while traveling.
Chest Press
Chest presses work your pectoralis major and minor, which are your chest muscles. Lie on your back with your knees bent, the band wrapped under your upper back and a handle in each hand. Your elbows should be bent 90 degrees at this point and your upper arms should be on the floor. In a steady motion, push the handles up and toward each other until they are an inch apart. Slowly lower and repeat for 12 to 15 repetitions. You can also do these in an alternating fashion.
Back Rows
Back rows require the door attachment, and they work your lats and rhomboids, which are located in your middle and upper back. Fasten the attachment to the hinge side of the door at chest height and stand facing the door. With a handle in each hand, hold your arms straight in front of your chest and step back a few steps to get some resistance on the band. Steadily pull the handles toward the sides of your chest and squeeze your shoulder blades together. Slowly extend your arms back out and repeat 12 to 15 times. When pulling back on the handles, keep your arms tight against your sides.
Shoulder Presses
Shoulder presses work your deltoids, which are on the sides of your shoulders, and the trapezius, which is on top of your shoulders. Stand on the band with your feet shoulder-width apart and the handles held right above your shoulders with your palms facing forward. Steadily push the handles above your head and toward each other until they are an inch apart. Slowly lower them back to the start and repeat 12 to 15 times.
Tricep Extensions
The triceps are found on the backs of the upper arms. Place your feet shoulder-width apart on the band and hold a handle in each hand right behind your head. Your arms should be close to your ears, your elbows should be bent and your palms should be facing up at this point. Keeping your upper arms still, push the handles straight toward the ceiling until your arms are just short of locking out. Slowly lower and repeat for 12 to 15 repetitions.
Bicep Curls
The biceps are located on the front of your upper arms, and you can work them with bicep curls. Stand on the band with your feet shoulder-width apart and hold the handles to the sides of your thighs with an underhand grip. In a controlled motion, lift the handles up by bending your elbows. Once your palms face your chest, squeeze your biceps forcefully, slowly lower and repeat for 12 to 15 repetitions.
Squats
Squats work your glutes, quads and hamstrings, which are the muscles of your butt and thighs. Stand on the band with your feet shoulder-width apart and hold the handles right above your shoulders with your palms facing forward. Keeping a straight back and tight core, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 12 to 15 times.
Cable Rotations
Cable rotations work your abs and lower back. Fasten the band to a door slightly lower than chest height and stand with your right shoulder facing the door. After threading your hands through both handles, straighten your arms and point them toward the door. Keeping your lower body still, rotate your torso as you swing the handles across the front of your body to your left side. After holding for a second, slowly go back to the start and repeat. Once you've completed 12 to 15 reps, switch sides.
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