The Bell Resistance Band is an affordable piece of workout equipment that can help you perform a variety of exercises. When working out regularly, your body will begin to adapt to whatever type of training you do. That's why it is important to change up your routine. Introducing resistance bands into your workout can be the catalyst for greater improvements because of the many options they offer. Bell Resistance Bands provide progressive resistance the longer they are stretched and can be used from a wider variety of angles than freeweights.
Modified Squat
The squat is known as "The King of Exercises" for good reason---it recruits most of the muscle groups from your lower body, including your hips, thighs, glutes and calves. Stand naturally with a resistance band centered beneath your feet and handles in each hand. Let your arms hang naturally. Bend at the knees to lower your body until your thighs are parallel with the floor. Pause, then drive your body back up by extending your knees. If this modification does not provide enough resistance, bring the handles up near your shoulders.
Leg Extension
The leg extension with the Bell Resistance Band replicates the leg extension done on weight equipment without placing as much stress on the knees. This quadriceps exercise also brings supporting muscles into play because you are required to balance on one foot. Loop one end of the resistance band and wrap it around your left ankle. Hold the other handle in your right hand. Stand naturally with your left foot on the band and your hands on your hips. Raise your right knee until you can feel resistance. This is your starting position. Keep your thigh stationary as you straighten your left leg. Pause at full extension, then slowly return to the starting position. Switch hands and legs to work the right leg.
Biceps Curl
This classic exercise is a favorite for building strong arms and big biceps. Stand naturally holding the resistance band handles in each hand with the band centered beneath your feet. Keep your forearms locked at your sides as you bend your elbows, bringing the handles up near your shoulders. Pause, then slowly return to the starting position.
Front Raise
Resistance bands work particularly well when executing the front raise, which focuses on the front deltoid shoulder muscles. Stand naturally with the resistance band centered below your feet and with the handles in each hand. Keep your elbows straight and raise your arms from your shoulders until the handles are nearly in line with your eyes or slightly above. Pause, then slowly return to the starting position.
Reverse Fly
Bell Resistance Bands are a great fit for the reverse fly because of their wide range of motion. Hold the handles in each hand and take a long step forward. Center the resistance band under your front foot. Bend forward at the hips while keeping your back straight. Your hands should hang below your shoulders. Raise both arms out to your sides to chest level, pause, then slowly return to the starting position. This exercise works the upper back and shoulders.
Chest Press
This popular upper body exercise can easily be performed with Bell Resistance Bands. Lie on a bench or on the ground with the resistance band centered beneath your shoulder blades. Hold the handles in each hand just below your arm pits. Squeeze your pectoral muscles as you extend your elbows. Pause when your arms are straight out in front of you and slowly return to the starting position.
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