Exercises Using Big Rubber Bands

Bands are an excellent alternative for people who don't own weights or are unable to lift heavy weight. They're easy to store and transport, and you can increase the resistance by choking up on the band or purchasing a band with a higher level of tension. The exercises available to band users are nearly as numerous as with free weights, and bands are capable of working the same major muscle groups.

Curls

The band curl will exercise the biceps, which are on the top of your upper arm. Take the band in your right hand and stand on the other end with your right foot. The closer to the center of the band that your foot is located, the more resistance you'll achieve. Keep your elbow tucked into your side, and lower your forearm all the way down. Curl your forearm all the way back up. Make sure to work the left arm when you are done with the right.

Upright Row

The upright row will exercise the muscles of your upper back. Take one end of the band in your right hand and stand on the other with your right foot. Make sure your foot is far enough toward the center of the band so that there is tension when your arm is fully extended downward. Pull the band upward until your arm has bent as far as it can, then return to the bottom. Make sure to work the left arm as well.

Overhead Press

The overhead press will exercise the deltoid muscles, located in your shoulders. Take one end of the band in your right hand and stand on the other with your right foot so that there is tension at the starting position. Your elbow will be bent and your forearm facing upward. Your hand should be at your shoulder level. Press the band upward until your arm is fully extended straight overhead, then lower it down. Make sure to work your left arm as well.

Push-up

Bands can add resistance to standard push-ups, which exercise your chest, shoulders and triceps. Loop the band across your upper back and grab one end with each hand. Lie on the ground face down with your hands just beyond shoulder-width apart, clutching the bands. Push yourself up until your arms are fully extended. The band across your back will resist the upward movement.

Squat

The squat is an excellent total body workout, targeting your hamstrings, glutes, quadriceps and core. You will need two bands to perform the squat exercise. Loop one over each shoulder and stand on the other ends with each foot. There should be significant tension on the bands when standing upright. Squat down until your upper legs are parallel to the ground, then push yourself back up to a standing position. Resistance increases toward the top of this exercise.