Bands are some of the most useful, cost effective and simple forms of Resistance you can utilise in any setting, and are not gym exclusive.
They are similar to Cables and serve as a great way to isolate certain muscle groups with almost no unnecessary stress on weaker areas of the body or when injured, serving as a fantastic rehab training tool.
The Exercises contained in this section are my top ones which will push your body in ways you'd never expect to feel from such a simple price of kit.
This exercise is an alternative to the conventional version which is most commonly used on a Cable Machine. Just like the Cables, Bands have constant resistance and have almost 0 stress on the joints so is a great way to isolate the Triceps without overloading the Wrists or Elbows. Secondary muscles used are the Shoulders, Core and Legs for stability.
Tricep Pushdowns
This exercise is an excellent way to work all three parts of the Shoulder with no unnecessary stress onto the joints and is particularly handy when equipment nit as accessible, you can do both slow and fast reps and still get incredible results! Secondary muscles used are the Upper Back, Legs and Core for Stability and Arms including the Triceps.
Standing Band Shoulder press
This exercise is a great way to fully Isolate your Hamstrings and improve flexibility at the same time. The bands resistance is places on both the front and the back of the body so it feels very different to other forms of RDL's. Secondary muscles used are the back of the Hips, Core and Legs for stability and the Lower back to a lesser extent.
Banded RDL
This is an adapted version of the Machine Lying Hamstring Curl, it is significantly harder due to the constant pull and tension of the Band. Primary muscles used are the Hamstrings and Calves, with secondary focus on the back of the ankle and Lower Back to a lesser extent.
Banded Lying Hamstring Curl
This is both a rehab movement as well as a warm up for heavy lower body training. It is a very effective way to strengthen the Glutes and Inner Hips without putting too much stress onto the Lower Back. Secondary muscles used are the Quads, Inner Hip, Groin and Lower Back to a lesser extent.
Banded Hip Thrust
Some of my favourite Upper Body Band movements to get you started, these exercised will target the Chest, Arms, Shoulders and Back with secondary muscles used Legs, core and lower back for stability.
Band Exercises