Introduction
Resistance bands are an excellent way to add resistance training to your workout routine. They're portable, affordable and easy to use! Resistance bands come in different shapes and sizes; some have handles while others don't. The type of band you choose will depend on which muscle group you're targeting and what kind of workout experience you want from your resistance band workout.
Resistance bands can be used for upper body exercises such as biceps curls or triceps extensions; lower body exercises like squats or lunges; core exercises like crunches; or even full-body workouts involving both upper and lower body movements at once!
Bicep Exercises
- Bicep Curls: This exercise works your biceps, which are located on the front of your upper arm.
- Hammer Curles: This exercise also works your biceps and is an alternative to regular dumbbell curls because it targets different parts of the muscle group.
- Reverse Curls: This exercise targets both heads of your triceps--the long head and lateral head--and can be done with either a straight bar or rope attachment.
Tricep Exercises
Tricep exercises are a great way to build muscle and strengthen your arms.
Tricep extensions: This exercise is done with resistance bands, which you can find at most gyms or sporting goods stores. Stand up straight with your feet hip-width apart, knees slightly bent and arms extended straight out in front of you holding onto the ends of the band with both hands. Slowly raise one arm up toward the ceiling as far as possible without twisting or turning your body; then lower it back down again slowly until it's parallel with its starting position. Repeat this movement for 10 repetitions before switching sides (i.e., raising/lowering right arm). Do three sets total per workout session--two if this is new for you!
Tricep kickbacks: This exercise involves using dumbbells instead of resistance bands but still targets those pesky triceps muscles! Stand tall with feet shoulder-width apart while holding two dumbbells at arm's length next to each other in front of thighs; palms facing inward toward thighs so wrists don't bend too much during movement (this helps prevent injury). Keeping upper arms stationary behind chest line throughout entire motion cycle; bend elbows so they're pointing forward while bringing weights forward until forearms touch shoulders then return back down again by extending elbows outwardly until fully extended position has been reached again before repeating whole process over again until all repetitions have been completed
Shoulder Exercises
- Front raises
- Lateral raises
- Reverse flys
Core Exercises
Sit-ups:
Sit-ups are one of the best core exercises to strengthen your abs. You can do this exercise with a resistance band or without one, but if you use one, it will help increase the intensity and effectiveness of this movement. To do sit-ups with a resistance band around your ankles, lie on your back with knees bent and feet flat on the floor. Hold both ends of the band in each hand and extend arms overhead so that they're parallel to each other (like an X). Lift shoulders off ground as high as possible while keeping head aligned with spine--do not let chin drop down toward chest! Return slowly back down until reaching starting position; repeat 10 times for 3 sets total per session (or more!).
Leg Exercises
The squat is a great exercise for your legs and butt. It's also one of the best ways to strengthen your core, which helps you maintain balance and stability during other exercises.
Squatting down with a resistance band around your ankles will increase the challenge by forcing you to keep both feet planted on the ground while pushing through with your calves and hamstrings. Make sure not to let the band pull too hard on either side or else it could cause injury!
Lunges are another great leg-strengthening exercise that can be done with or without weights (or even just holding onto something sturdy). The key here is keeping good form: keep shoulders back as if someone were about to punch them in the face; keep abs tight; don't let knees go past toes; don't lean forward--instead focus on moving up from heel strike through toe off as smoothly as possible!
Back Exercises
- Bent over rows
- Supermans
- Pull-ups
Tips for Working Out with Resistance Bands
- Start slow.
- Use proper form.
- Increase intensity gradually.
Conclusion
The best resistance band exercises for biceps, triceps, and shoulders are:
- bicep curls
- reverse curls (with palms facing down)
- shoulder presses (with palms facing up)
