Login or Register

Resistance Band Exercises for Weight

Jun 14, 2011 | By Toby Pendergrass
Resistance Band Exercises for Weight
Photo Credit Siri Stafford/Digital Vision/Getty Images

Trainers often include resistance bands in strength training workouts as a method to build muscle weight, or mass, as well as to help sculpt key areas of your body. Sporting goods stories offer the bands at affordable prices and since the bands are lightweight you can perform the exercises at home or on your lunch break. Schedule time with your doctor before starting any exercise plan to add muscle weight.

Getting Started

Resistance bands serve as an effective way to add muscle weight to your body by providing resistance during stretching activities. Look for resistance bands in lighter colors like yellow if you haven't been active, while darker bands of blue or black provide a more strenuous workout. Aim to start with 12 repetitions of each resistance band exercise and add more as your comfort level increases.

Resistance Squat

Begin by standing in the center of the resistance band with your feet at least shoulder-width apart. Bend your knees slightly. Grasp the handles of the band and then ensure the band is about midway between your elbow and shoulder. Slowly move downward and bend with your knees, hips and ankles until your knees achieve a 90-degree angle or you cannot move any lower. Return to your original position. Let your back remain in a neutral position throughout your repetitions for best results and keep your knees directly over your feet during your downward descent.

Alternate Lying Chest Press

Place the resistance band on your exercise mat. Lie down on your back so that your body is on top of the band and then grasp each handle with your hands. Slowly raise your left arm upward toward the sky until your arm is fully extended. Return to your original position. Repeat the activity using your right arm.

Bicep Curl

Start in a standing position with the ball of your foot over the resistance band. Grip the band's handle with your palm facing the sky and then slowly bend your elbow up to curl the band. Try to keep your elbow as close to your body as possible and avoid letting your elbow or arm swing freely. Ensure your wrist remains rigid and straight. Return to your original position. Add difficulty to the exercise by moving your foot closer to the handle of the resistance band.

Triceps Extension

Begin in a standing position and place the resistance band in your right hand. Place your right hand behind your back. Reach over your shoulder and behind your body with your left hand and grasp the free end of the resistance band. Raise your left hand up toward the sky until your arm achieves full extension. Return to your first position.

Injury Prevention Tip

Schedule a minimum of five to 10 minutes before your resistance band workout for a short warmup that can reduce your likelihood for injury. An ideal warmup includes light stretching or a brisk walk around the gym.

References

Article reviewed by Allen Cone Last updated on: Jun 14, 2011

Must see: Photo Galleries

Member Comments