Step by Step Resistance Band Exercises

1
One Arm Rotating Chest Fly with Resistance Bands

Paige Waehner

This rotating one arm chest fly not only works the chest, it also involves the core and lower body. By adding a rotation, you make the move more dynamic and involve more muscle groups, which also makes it more functional.

  1. Secure a light-medium tension band around a sturdy object at chest height. You can also use a door attachment if you have one.
  2. Stand with the left side facing the anchor point, arms straight, feet about hip-distance apart and hold the handle in the left hand.
  3. Stand far enough away that there's tension on the band. You may need to adjust how far/close you are to the anchor point to make the exercise work for you.
  4. Rotate the left hand towards the right hand, keeping the arms very straight.
  5. Pivot on the feet as you rotate to avoid tweaking the knees.
  6. Try to touch the left fingers to the right, feeling the exercise in the left side of the chest, shoulder and arm.
  7. Release and repeat for all reps on the left side and then switch sides.
  8. Complete 1-3 sets of 8-16 reps.

2
One Arm Chest Press with Resistance Bands

Paige Waehner

The one-arm chest press is one of my favorite resistance band exercises. It's a great way to work the chest and shoulder and you also get some core and stability work by working just one side of the body at one time.

  1. Secure one end of a light-medium tension band around a sturdy object at chest height.
  2. Hold the other end in the left hand and step a few feet away from the anchor point until there's tension on the band.
  3. Begin the movement the left arm bent, band coming under the arm (rather than over the forearm) and the elbow right at torso level.
  4. Squeeze the chest to press the left arm out in front of you without locking the elbow.
  5. Release and repeat for all reps before switching sides.
  6. Complete 1-3 sets of 8-16 reps.
  7. You can also do this exercise in a superset with the one arm fly exercise shown on the previous page, alternating each exercise.

3
Criss-Cross Outer Thigh With Resistance Bands

Paige Waehner

I love this move for targeting the outer thighs. It's one of those deceptive moves that looks easy, but it really works. You can also modify the exercise by simply changing the tension on the band. Hold the bands closer to the feet for more intensity, or further away for less intensity.

  1. Lie down on your back and look a resistance band under both feet.
  2. Take the feet straight up in the air and cross the bands over so that you're holding either side in the opposite hand. Now, pull the elbows down to the floor and keep them there throughout the exercise. If you need to, either wrap the bands around your hands a few times for more tension or just hold the bands closer to the feet.
  3. Keep the abs braced and the upper body relaxed as you open the feet, taking them as wide as you can.
  4. Keep the feet flexed and straight throughout the move. Try to avoid bending at the ankles. Focus on contracting the glutes, hips and outer thighs with each rep.
  5. Return back to start and repeat for 1-3 sets of 8-16 reps.

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