Exercises Using Resistance Bands

May 28, 2010 | By Frank Skerlak

Resistance bands are made from an elastic material, and come in different sizes and colors. They are also known as therapy bands due to their popularity in rehabilitation facilities. Varieties range from thin, flat bands with no handles, tubes with handles and figure 8s, among others. Every band should be replaced on a yearly basis to avoid breaking or snapping.

Band Chest Press

The band chest press trains the chest, shoulders, triceps and core muscles.
Positioning the band around a stable column behind you at chest height, grasp the band's handles, step out until there is tension on the band, and position your hands in front of your shoulders or armpits. Breathing out, slowly press the handles forward until your arms are fully extended in front of you, keeping the band and arms parallel to the floor. Breathing in, slowly bend your elbows to bring the handles back to the sides of your chest.

Band Shoulder Press

The band shoulder press trains the shoulders and triceps muscles.
Standing in the center of the band, grasp a handle in each hand and position them at ear height with your palms facing forward. Breathing out, slowly press the handles overhead until the arms are at full extension. Breathing in, slowly return the handles to the sides of the ears.

Band Biceps Curl

The band biceps curl primarily works the biceps.
Standing in the center of the band, grasp a handle in each hand and position your arms fully extended and against the sides of your body. Keeping your upper arms against your sides throughout the entire exercise, breathe out and slowly bend at your elbows to pull the handles upward toward the shoulders until your forearms are almost perpendicular to the floor. Breathing in, allow your arms to slowly return to the starting position.