You can purchase Thera-Band exercise tubing by the spool or by the foot, in seven color-coded resistance levels. In order from lightest to heaviest, the resistance levels are color-coded as yellow, red, green, blue, black, silver and gold.
You'll often encounter Thera-Band tubing in physical therapy, sports training and rehabilitative settings, but you can also use it as general-purpose strength training tool to develop your major muscle groups.
Lat Pulldown
The lat pulldown works your shoulders, arms, and most of your back muscles, including your latissimus dorsi and trapezius.
To do a lat pulldown with Thera-Band tubing, position a chair as near as possible to an anchor that's at your standing head-height or higher. A pole, tree branch or the vertical support on a deck or patio is ideal. Hold one end of the tubing in each hand and drape the middle section over the anchor, then sit down in the chair. Adjust your grip so that, with your arms extended toward the anchor, you feel tension in the band. Sit up straight and pull both hands down to just outside your shoulders, palms facing out, then slowly return to the starting position.
Triceps Pushdown
The triceps pushdown works your triceps, the pushing muscles in the back of your arm. Position the tubing over a head-high anchor as directed for the lat pulldown, but keep your elbows bent and tucked close against your sides, and do this exercise standing up. Imagine that your elbows are pinned in place against your body as you straighten your arms against the band's resistance. Slowly return to the starting position.
Punches
Punches are an entertaining variation on the standard chest press. This exercise builds power, or in other words both speed and strength, in your chest, shoulders and triceps. You can do punches while seated or standing.
Hold one end of the tubing in each hand. Loop the rest of the tubing around your back, just beneath your shoulders. Adjust your grip until you feel tension on the band. Keep your right hand stationary, maintaining tension on the band, as you execute a slow punch with your left hand. Straighten your arm against the band's resistance, pushing your hand forward and rotating your fist so that your palm faces down. Reverse the motion back to the starting position and repeat with your right hand. As you become comfortable with the basic technique and build a base of strength you can add speed to your punches, making the motion as fast, crisp and clean as possible.
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