How To Exercise Using Bands

Bands are resistance tools that can be used to work the whole body. They are made out of rubber, and they take the form of a tube with plastic handles and a door attachment. They come in various colors that are coordinated to a specific resistance, which gives you the opportunity to increase or decrease your weight as if you were using conventional equipment. Other than the bands, all you need to get a good workout is a doorway and some creativity.

Step 1

Use a light band for small muscle groups. Light bands can be used for small muscles such as the rotator cuffs on the shoulder. Internal rotations are a specific rehab exercise for them, but this exercise can also be done to keep the rotator cuffs strong and to prevent injury. To do the exercise, fasten the attachment into the hinge side of a door at about chest height. Grab the handle of the band with your right hand, and step to the left, until there is slight resistance. Square your body to the door, and keep your upper arm tight against your body. Pull the band across your chest to the left as far as you can, then let it go back to the starting point. You can also do an external rotation by staying in the same position and grabbing the band with your left hand. Pull it across your body to your left side and back.

Step 2

Use a medium band for isolation exercises. Isolation exercises involve one joint range of motion, and they focus on one muscle group. Medium bands are good for these exercises. One particular example is a forward tricep extension. To perform this exercise, attach the band to a high point on the door. Turn your back to the door, grab the bands right underneath the handles and walk forward until there is tension. Lift your arms straight up in the air, with your elbows bent 90 degrees. Push the bands forward until your arms are straight, then lower them back. Do not let your elbows flare out to the sides when you do this exercise.

Step 3

Use a heavy band for compound exercises. Compound exercises involve more than one joint range of motion and more than one muscle group. For these exercises, heavier bands can be used. An example of a compound exercise would be an upright row. To perform these, place your feet about shoulder width apart on top of the band. Grab the opposite handle with your opposite hand so you form an "X" when you lift them up. Start with your hands straight down in front of your body. Now lift the handles straight up in the air by bending your elbows outward. Come up to about chest height, then lower. For an easy visual, imagine that you are lifting a pail of water.

Step 4

Use more than one band. After you have gotten used to the resistance of a heavy band, if you still need more resistance, add another band. You can add tools to make the process easier. For example, if you need to use more than one band for an upright row, you can slide a weighted body bar through the handles of 2 or 3 bands and perform the exercise. Body bars are foam-coated bars that come in various weights and are used in fitness classes, rehab and regular weight training.

Step 5

Do partner exercises. Partner exercises can also be done with the bands. To do these, cross the centers of 2 bands, hold onto the handles and walk back until there is some resistance. You can perform exercises face to face, back to back and side to side. An example of an exercise is a back row. After you have drawn back and have some resistance on the bands, place your feet about shoulder width apart and extend your arms straight out in front of you at about chest level. Pull the bands straight back and squeeze your shoulder blades together. Lower them back and repeat. Keep your arms tight against your sides the whole time.