top of page

Exercise library - Band exercises

Exercise library – Band exercises.

Band assisted pull-ups - Tie a band around the middle of the pull-up bar or rafter and secure tightly. Once you have done this place one foot within the band and adopt an overhand grip. Keep your arms extended and your back straight, in fact, from your head to your feet should be one straight line. This will be your starting position.To initiate the movement, exhale and pull your body upward by contracting your lats (back muscles) and bending your elbows. The best way to do this is to pull your elbows towards the floor. Continue to pull yourself upwards until your head becomes in line with your hands. Avoid any swinging, twisting or jerking motions as you could cause yourself an injury.After a brief pause, inhale and return your body along the same path back into the starting position.Repeat for the recommended amount of repetitions. https://youtu.be/V1HReZM7a6w

Behind the head band pull apart - https://youtu.be/wE6tWUyI5TE

Band shoulder rotations - https://youtu.be/Zn8iIH3Tc30

Band broomstick stretch - https://youtu.be/xBbmcYkYMgY

Band pull apart - Grab a band and take hold of it with both hands (adjust the width of your hands for more or less resistance). Keeping your arms straight (slight bend at your elbows), lift the band up to shoulder height in front of you. To initiate the movement, exhale and pull your arms back out wide beside you, stretching the band as you go. Your body should now be in a 'T' shape with the band gently touching your chest. Keep your elbows slightly bent throughout the movement and try not to rock or sway in order to stretch the band. After a brief pause, inhale and return the band back along the same path into the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/KXFP_8-rOLA

Band hip thrusts - https://youtu.be/j9T9uVt8rVY

Band glute bridge - https://youtu.be/cV9EjUHMfwc

Seated band hamstring curls - Secure a band close to the ground and place a bench or chair a couple feet away from it. Seat yourself on the bench or chair and secure the band behind your ankles, beginning with your legs straight. This will be your starting position. Flex the knees, bringing your feet towards the bench or chair. You may need to lean back slightly to keep your feet from striking the floor. Pause at the completion of the movement, and then slowly return to the starting position. https://youtu.be/l_l0wolRpHo

Band shoulder press - To begin; stand on an exercise band so that tension begins at arm's length. Grasp the band and lift so that the hands are at shoulder height at each side.Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.As you exhale, lift the band up until your arms are fully extended overhead. https://youtu.be/y7gbGR72r8M

Band rear delt flys - Run a band around a stationary post or sturdy object. Grab the band; stand back so that the tension in the band rises. Extend and lift the arms straight in front of you. Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides. After a pause, go back to the original position as you inhale. Repeat for the recommended amount of repetitions. https://youtu.be/WQ585pzvBIg

Band overhead triceps extension - For this exercise anchor a band to the ground with your feet. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position. To perform the movement, extend through the elbow to straighten your arms, ensuring that you keep your upper arm in place. Pause, and then return to the starting position. https://youtu.be/RKpw0HSwkwk

Band internal rotations - Secure a band to a rigid structure around belly button height. Stand side on to the structure and take a step away. Adopt a shoulder width, upright standing position and take hold of the band with the hand nearest the structure. Once you have hold of the band, tuck your elbow in close to your torso (your elbow should be at a 90 degree angle). This will be your starting position. Exhale and rotate your hand on an imaginary semicircle in front of you, pivoting from your elbow, which remains tight against the side of your torso. Rotate your shoulder fully so that your forearm is as close to a right angle across your body as possible. After a brief pause, return the band along the same path back to the starting position. Repeat for the recommended amount of repetitions and swap arms. https://youtu.be/aalS-5s_jAI

Band chest flys - Attach a band around a rigid structure (around shoulder height). Take the band in each hand and face away from where you have tied the band. Press the band in front of you until your arms are (nearly) straight. Adopt a shoulder width standing stance (you can split your stance if you wish to gain extra stability), whilst maintaining a straight back throughout the movement. Your palms should be facing each other. This will be your starting position. Whilst inhaling, bring your arms back on a wide arc until your arms are out wide to your sides. Have a slight bend at your elbows and allow the resistance to stretch your pectoral muscles. After a brief pause, exhale and return the hands back along the same path to the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/b3ouWaA9fAE

Banded face pull - https://youtu.be/GgN1V9yV8FY

Band external rotations - Secure a band to a rigid structure or sturdy object, around belly button height. Stand side on to the structure or object, and take a step away. Adopt a shoulder width, upright standing position and take hold of the band with the hand furthest from the structure or object. Once you have hold of the band, tuck your elbow in close to your torso (your elbow should be at a 90-degree angle). This will be your starting position. Exhale and rotate your hand on an imaginary semicircle in front of you, pivoting from your elbow, which remains tight against the side of your torso. Rotate your shoulder fully so that your hand is as close to a right angle (pointing away from your body) as possible. After a brief pause, return the band along the same path back to the starting position. Repeat for the recommended amount of repetitions and swap arms. https://youtu.be/jhs0Ajfqzg0

Band deadlift - Grab a band (with the correct resistance) and place it flat on the floor. Stand on the band with a shoulder width stance, taking hold the ends with an overhand grip (palms facing behind you). Whilst maintaining good posture (a straight back), bend at your knees and hips (until your hips are just above knee height) that will lower your torso. This will be the starting position of the exercise. Initiate the movement by pressing through your heels and quads whilst simultaneously using the muscles in your back to bring your torso into a vertical position. Maintain strict form (straight back) and exhale. Once you are in a standing position you should push your chest out by pulling your shoulder blades together. After a brief pause, descend the band back along the same path and inhale until you are back in the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/8iGVJcltU3Y

Band chest press - https://youtu.be/qtJrGkA4RnM

Band upright row - To begin, stand on an exercise band so that tension begins at arm's length. Grasp the band using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The hands should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the hands as you exhale. The hands should be close to the body as you move them up. Continue to lift the hands until they nearly touch your chin. Your elbows should drive the motion. As you lift the hands, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement. Lower the hands back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. https://youtu.be/Xexgw_NojMA

Band skull crushers - Grab a band (with the correct resistance) and secure it around the end of a bench. Lay face up on that bench with your head located the same end as the band. Reach behind you to take hold of the band and extend arms upwards towards the ceiling. Continue until your arms are at full extension and your palms are facing away from you. Ensure that your elbows are tucked in and remain as close together throughout the movement as possible. This is your starting position. Inhale as you descend the hands towards the back of your head. Be sure to keep your elbows tucked in and stretch your triceps as you go. When you get to within an inch of your forehead, pause for a second. Then whilst exhaling, use your triceps to return the band along the same path to the starting position. Your arms should be fully extended once again and pointing towards the ceiling. Repeat for the recommended amount of repetitions. https://youtu.be/LydReFxjeFY

Band monster walks - Place a band around both ankles. There should be enough tension that it is tight when your feet are shoulder width apart. To begin, take short steps forward alternating your left and right foot. After several steps, do just the opposite and walk backward to where you started. https://youtu.be/SVGPK8AxhEw

Banded lateral raise - Grab a band and take an end in each hand (neutral grip, palms facing each other). Step onto the middle of the band and adopt a shoulder width stance (the width of your stance will increase/decrease the resistance). Once you have done this, make sure you are in an upright position with a slight bend at your knees and elbows. Let your arms hang in front of you, perpendicular to the floor. This will be your starting position. Whilst exhaling and maintaining a stationary torso, lift the hands out to your side, taking them as wide as you can. Continue to lift them until your arms are parallel to the floor. After a brief pause, inhale and return the handles along the same path back into the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/3x6ivgw1fSU

Banded hip flexion - Securely attach a band around a rigid structure or solid object, at around ankle height, with the other end of the band around your ankle. Whilst facing away from the structure, take one step forwards (you can hold on to a support for balance if you need to). Remember to maintain a straight back throughout. This will be your starting position. To initiate the movement, exhale and pull your knee up towards your chest. This promotes a semicircle movement with your ankle, in front of your body. Continue to lift your knee upward until you cannot lift it any higher. After a brief pause, inhale and return the ankle along the same path back to the starting position. Repeat for the recommended amount of repetitions and swap legs. https://youtu.be/jAqQjNKRtTY

Banded hip extensions - Securely attach a band around a rigid structure or solid object, at around ankle height, with the other end of the band around your ankle. Whilst facing the structure, take one step backwards and hold on for support. You should lean forwards from your hips and maintain a straight back throughout. This will be your starting position. Whilst keeping a gentle bend at your knee and hip, exhale and squeeze the glute of the leg you have the band attached to. This promotes a semicircle movement with your ankle, behind your body. Once you have achieved a peak contraction through your glute, pause for a brief moment, inhale and return the ankle along the same path back to the starting position. Repeat for the recommended amount of repetitions and swap legs.

Banded hip adductions - Grab a band and securely attach it to a rigid structure around ankle height. Stand side on to the structure you have attached the band to and place the other end around the ankle closest to the structure. Stand upright (you can take hold of a rigid frame for balance if needed) and lift the leg off the floor the band is attached to. This will be your starting position. To initiate the movement, exhale and bring the working leg across your body and towards the outside of your standing leg. Keep your leg straight (knees slightly bent) and maintain a straight back throughout. After a brief pause, exhale and return the ankle along the same path back to the starting position. Repeat for the recommended amount of repetitions and swap sides. https://youtu.be/inGEJM2uj-8

Banded hip abductions - https://youtu.be/WT-APcmSi5c

Band good mornings - Using a band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position. https://youtu.be/C8lNnqy_fhs

Banded glute bridge - Securely attach a band around two rigid structures very close to, if not on the floor. Once you have done this, lay down (face up) so that your hips are under the band. Have your torso flat on the floor with your arms by your sides. Your feet should be planted on the floor with your knees bent at an acute angle (less than 90 degrees). This is your starting position. To initiate the movement, exhale and drive through your heels to lift your hips toward the ceiling by squeezing your glutes. As you do so, lean back onto your shoulders and keep driving upward until your glutes are fully contracted. After a brief pause, inhale and gently relax your glutes to drop your pelvis towards the floor (the resistance should be placed through your heels). Continue to drop your pelvis until your glutes touch the floor. Repeat for the recommended amount of repetitions. https://youtu.be/NrTHNJBWl5c

Banded front raises - https://youtu.be/4VRcN8jhdvU

Banded calf raises - Grab a band (with the correct resistance) and place it flat on the floor. Stand on the band with a shoulder width stance, taking hold of the ends with an overhand grip (palms facing behind you). Stand up straight and pull as hard as you wish on the band. This will be your starting position. Exhale and raise your heels as high as possible by pushing off of the balls of your feet, flexing your calves throughout the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down. Inhale and return slowly to the starting position as you lower your heels towards the floor. Repeat for the recommended amount of repetitions. https://youtu.be/CYzj__sB5lM

Band box squats - Place a box/bench/chair just behind where you will be performing this movement. Now, place the band around your shoulders. Adopt a shoulder width stance on the band with your toes slightly pointing outward just in front of the box/bench/chair. Maintain a straight back throughout the movement and keep your head up. This will be your starting position. Inhale and begin to descend by bending at your knees and hips. Your weight should be put predominantly through your heels as you sit back into the movement until your glutes gently touch the box. After a brief pause, exhale and return to the starting position along the same path, push through your heels with the force being driven through your quads and glutes to do so. Stand to attention with your legs fully extended, back straight and shoulders relaxed. Repeat for the recommended amount of repetitions. https://youtu.be/SiIw2SlT0_k

Band assisted step-ups - Place a band around a rigid structure (around shoulder height) and place a step in front of it. The height of the step should be realistic to the ability of the user. Take hold of the band so that it is at shoulder height and stretched enough to assist when you perform the movement. Your elbows should be flared out to the side and bent at a 90-degree angle. Maintain a straight back throughout the movement so that you minimise the risk of an injury. Now place your left foot on top of the step, your knee should roughly be at a 90-degree angle. This will be your starting position. As you exhale, step up onto the step by pushing through your left heel and thigh. As you do so, your hip and knee joints should straighten out. Lift your right leg onto the step at this point. Inhale and return back along the same path to the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/6nnX0i6J_Co

Band assisted chin-ups - https://youtu.be/XyuWZWpE4bI

Band straight-arm pull downs - https://youtu.be/l_BHp1xDQ58

Band triceps extensions - Loop a band onto a pull up bar or rafter. Grasp the band with a pronated grip, hands close together. Beginning with the elbow flexed, extend the elbow to straighten your arms, ensuring you keep your upper arm in place. Pause briefly, and return to the starting position. https://youtu.be/9SdJrmxnxRo

Enjoy.

Refer a friend - Introduce a friend to Apex Athletic and as a thank you for your recommendation you will receive one 1:1 personal training session. Terms and conditions apply.

Apex Athletic - Unit 7

Esland Place - Love Lane

Cirencester - GL7 1YG

תגובות

bottom of page