Resistance bands started out being used primarily in a rehabilitation setting. It soon became obvious that the resistance bands produced great results beyond the rehab phase because they constantly add an increased amount of tension throughout the range of motion. Another reason resistance bands became popular is because they are highly versatile and very portable.
Bent-Over Row
The resistance band bent-over row is done by placing one foot on the band, bending at the waist while maintaining a straight back. Pull the band back with your elbows sliding along the rib cage. Control the resistance back to the starting point.
Chest Press
To do a chest press with the resistant band you must anchor the band on a sturdy object or door. Facing away from the anchor point with one handle in each hand. Press the arms out in front of you, let the elbow bend to 90 degrees and press out again to complete the exercise.
Overhead Press
With one or both foot on the resistance band, hold a handle in each hand and press straight up, return the elbows to the 90-degree position and repeat for an overhead press.
Bicep Curl
Standing with one or both feet on the resistance band, keep the elbows in at the ribs and keep a straight wrist. Using the biceps, bring the handles up towards your shoulders.
Triceps Push-Down
For a triceps push down, anchor the tubing around head high or slightly above. Grip the handles with the palms facing down and push them down till the elbows are straight. Keep the elbows in at the rib cage while the hands return to starting position.
Resisted Squat
Resistance bands can be used in leg exercises by creating a loop with the band around the body. Stand on the band with each foot right next to a handle; loop the band over your head so that it rests on the upper back. Hold the resistance band with your hand so that it doesn't slide and so that you can control the amount of resistance. Squat down as far as comfortable; the lower you are the less resistance there should be. As you return to standing position, the band should be adding resistance until you are standing straight again.
Resisted Crunch
For a resisted crunch, lay down on the ground with the resistance band anchored above your head. Hold the handles down at your side with some tension on them. As you crunch up, the band will increase its tension, forcing you to recruit more muscles.
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