Resistance Band Exercises For Strength

The workout you get from using free weights and machines in the gym is hard to beat, especially if building muscle mass is your goal. However, there may be times when you cannot get to the gym for your workout, for example, when you travel. Resistance bands have become rather popular with fitness buffs in recent years because of their accessibility and affordability. There are a number of exercises an experienced user can do with resistance bands.

Biceps Curl

The biceps curl is an isolation exercise that works the front muscles of the arms. Stand straight with your feet spread hip-width apart and a slight bend in your knees. Place the middle section of your resistance band under your feet, and hold a handle in each hand with your palms facing forward. Begin the exercise with your arms extended, and slowly bring your hands up towards your shoulders by bending at the elbow. Pause briefly at the top of the movement, contract your biceps, and then return to the start position completing one repetition. Do three sets of eight to 12 repetitions.

Overhead Triceps Extension

The triceps curl is an isolation exercise targeting the muscles in the back of the arm. Stand up with good posture; place an end of the band under your right foot and the other end in your right hand with your palm facing inward towards your head. Extend your right arm up towards the ceiling bending at the elbow so your hand is behind your head. To begin the exercise, bring your hand up towards the ceiling by straightening your elbow until your arm is extended. Pause briefly and go back to the start position to complete a repetition. Perform three sets of eight to ten repetitions.

Lateral Raise

The lateral raise is an isolating exercise that works the shoulder. Begin by standing with a straight back and your feet slightly apart. Place the band under your right foot and grasp the other end with your arms down at your sides. With a slight bend in your arm, raise your right arm outward from your body keeping your hand above the height of your elbow until your arm is horizontal to the floor. Slowly lower your arm back to the start to complete a single repetition. Perform two or three sets of eight repetitions.

Squat

The squat is a compound exercise that works the legs muscles. Stand with your feet hip-width apart for balance and the resistance band under the arches of your feet. Extend your arms down at your sides and grasp an end of the band in each hand so there is no slack. Bend slightly at the knee, keep your back straight, and your chin up. This is the starting position. Lower your torso down towards the floor until your quadriceps are parallel to the floor; keep your weight centered over your heels throughout the movement. Push yourself back up to the starting position to complete one repetition. Do three sets of eight to ten repetitions.