Band Flex home gyms use a bungee cord resistance system and cable pulleys for total-body training. The bungee cord system allows you to adjust the amount of resistance in a matter of seconds. The machines include an adjustable bench, hand grips, a bar and a leg developer. You can build muscle, increase strength and improve muscular endurance by consistently working out with the Band Flex home gym. The machines can be folded away when not in use.
Cable Straight-Arm Pullover
Cable straight-arm pullovers work the lats, mid back and triceps. Set the bench to the upright position and set the resistance by attaching the bungee cord clips to the top of the cable pulley. Sit on the upright bench with your legs bent and your feet on the ground. Grab the overhead bar using an overhand grip that is slightly wider than shoulder-width apart and your arms extended. Bring the bar downward, keeping your elbows extended, until the bar reaches near chest level. Then bring the bar upward to the beginning, keeping your elbows extended.
Cable Seated One-Arm Front Raise
The front raise works the shoulders and trapezius muscles. Adjust the bench to the upright position and adjust the resistance. Sit on the bench with your legs bent and your feet on the floor. Put your back up against the upright part of the bench. Hold the hand grips with an overhand grip and your arms extended. Turn your hands so your palms are facing forward. Raise the right hand grip up until the hand grip is close to shoulder height. Lower the right hand grip down to the start. Repeat the movement with the left arm.
Cable Standing Bar Triceps Pressdown
Work your triceps and rear deltoids with triceps pulldowns on the Band Flex. Set the bench to the upright position and set the amount of resistance. Stand with your body upright, facing towards the machine, and grab the overhead bar using an overhand grip at a distance shoulder-width apart. Bend your arms and position your elbows by the sides of your body. Bring the bar downward by extending your elbows. Then, bring the bar upward to the initial position by bending your elbows.
Cable Standing Leg Curl
As with other leg curls, this works your calves and hamstrings. Adjust the bench to the upright position and adjust the resistance. Stand facing towards the machine and place your right ankle under the right foam pad of the leg developer. Hold the machine with your left hand for support. Raise the right foam pad up by bending your right knee. Lower the right foam pad down by extending your right knee. After you perform the target number of repetitions with the right leg, repeat the exercise with the left leg.
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