Resistance bands are pliable, rubber weight-training tools that are used in various positions to work the body. These come in two types: one has handles and is a long, hollow cord, and the other is flat like a wide rubber band. Using bands makes it possible for you to work your upper and lower body from the comfort of your home or hotel room.
Upright Rows
Upright rows primarily work the anterior deltoids, which are located on the front of the shoulders. They also target the trapezius, which is located on the collar bones. To perform upright rows, step on the center of the band with one foot, grab the handles or wrap your hands around the ends and pull straight up in front of your body until your hands are at neck height. Slowly lower your hands and repeat. To increase the resistance, place both feet on the center of the band shoulder-width apart.
Chest Press
Chest presses target the pectoral muscles in the chest and triceps on the back of the upper arms. While standing with your feet shoulder-width apart, place the middle of the band around your upper back and wrap the ends around your hands a few times to make it taut. In a steady motion, push your hands straight in front of your chest and toward each other. Once your fists are almost touching, bend your elbows to move your arms back and repeat.
Pull Aparts
Pull aparts work the traps, the rhomboids, which are between the shoulders, and the posterior deltoids, which are on the back of the shoulders. While standing with your feet shoulder-width apart, place your hands shoulder-width apart on the band and hold it straight in front of your chest. Steadily pull outward with both hands until the band is right in front of your chest. Slowly return to the starting point and repeat. When doing these, keep a slight bend in your elbows.
Pullovers
Pullovers work the chest, upper latissimus dorsi muscles of the back and the serratus muscles, which run down the upper sides of the ribcage. To do pullovers, secure the center of the band around a sofa leg, lie on your back and grasp one end of the band in each hand. Keeping your arms straight, pull the band forward until your hands are at mid-stomach level. Slowly lower your arms to the starting point and repeat.
Lunges
Lunges work the glutes, hamstrings and quadriceps, which are the main muscles on the thighs and buttocks. To perform lunges, step forward with your right foot and step on the center of the band. Grasp the handles or ends with your hands and pull them up to shoulder height. While keeping your back straight, lower yourself down and up by bending your knees. After doing a set of reps, switch sides. Do not let your back knee touch the ground and do not let your front knee go past your toes when doing these.
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