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5 Best Resistance Band Exercises, their Benefits and Steps to Follow

A gym boy biceps workout with resistance band at safa fitness club islamabad

One of my all-time favorite training equipment to employ in my workouts is resistance bands. Resistance bands may be the key to sculpted arms, legs, glutes, and abs. If you want to get more toned but are a little scared by strength training. By applying oppositional force to train your muscles, this muscle-building band is a low-impact technique to develop muscles in every area of the body. They can enhance your core stability and active recovery regimen and have a low impact. Did I mention how useful resistance bands are too? With these, you may work out with wonderful accessories at home, in the park, or at the gym. We’ll discuss the top 5 best resistance band exercises, their advantages, and how using resistance bands can improve your training.

A gym boy arm stretch workout with resistance band at safa fitness club

What are Resistance Bands?

Resistance bands are elastic, flexible bands that are used in physical rehabilitation and strength training activities. It normally consists of latex or a substance comparable to it, and their various colors and resistance levels denote the amount of tension they offer. Resistance bands can be used for a range of workouts, including pull-ups, biceps curls, squats, and more. They are frequently used to work out various muscular areas in the body, including the arms, legs, back, and core. They are a popular option for folks who want to work out at home or on the go because they are portable, lightweight, and convenient.

Benefits of Resistance Band Training

Resistance band training is a wonderful place to start if you want to mix up your workouts, gain strength, and enhance functional fitness.

Most ages and levels of fitness can safely use resistance bands. In fact, a study indicated that older persons’ flexibility, gait function, and balance can all be improved with elastic-band resistance exercises.

Following are some important positive impacts of resistance band exercises if you already decided to add them to your workout schedule.

  • There are many different sizes, lengths, and strengths of resistance bands.
  • Resistance Bands are compact, transportable, and simple to store.
  • They are among the most inexpensive items of fitness gear.
  • Using resistance bands, you may perform workout-style routines at home.
  • During both the concentric and eccentric phases of the workout, resistance will be present in both directions of your movement (in other words, when both contracting and lengthening the muscle).
  • Different ranges of motion can be accommodated by the variable resistance.
  • With a resistance band, you may pull and move in many different directions.
  • Your muscles are under tension for longer when using resistance bands. Mini bands, loop bands, tube bands with handles, flat therapy bands, and figure 8 bands are just a few of the several varieties of bands available.

For Ideal Results

Do 1-3 sets of 8–15 repetitions for each exercise, or adjust as instructed by your doctor, physical therapist, or personal trainer.

Before switching to a stronger band, practice the exercises with a lighter resistance band. Make controlled, deliberate motions. Avoid employing momentum, rocking, or swinging.

5 Resistance Band Exercises You Must Try

Keep reading for detailed instructions on how to perform the best resistance band exercises.

1. Resistance Band Kneeling Shoulder Press

To perform a resistance band kneeling shoulder press, you will need a resistance band and a comfortable space to kneel on the floor. Here’s how to do it:

  1. Kneel on the ground with your feet pointed backward and your knees hip-width apart.
  2. Keep your elbows close to your sides as you grasp the resistance band with both hands and bring it up to your chest.
  3. Your elbows should be at a 90-degree angle while you hold the resistance band with your palms facing away from your body
  4. Extend your arms fully as you slowly press the resistance band overhead, maintaining your back straight and your core active
  5. Controlled lowering of the resistance band to the beginning position.
  6. Maintain perfect form throughout the exercise, then repeat for 8–12 repetitions (or the appropriate number of repetitions).

Target Areas: Shoulder, Core

2. Resistance Band Bent-Over Row

The bent-over row with tension bands is a fantastic exercise for your upper back, shoulders, and arms. This is how you do it:

  1. Stand with a resistance band wrapped around your feet and your feet hip-width apart.
  2. With your arms extended and your palms facing one another, hold the resistance band firmly in each hand.
  3. When your upper body is virtually parallel to the floor, slightly bend your knees and tilt forward from your hips. Maintain a straight back and contract your abdominals.
  4. Pull the resistance band towards your chest while maintaining your elbows close to your sides. Extend your arms.
  5. At the peak of the action, pause briefly before controlling and lowering your arms back to the starting position.

Target Areas: Back, Biceps

3. Resistance Band Single Arm Triceps Extension

Single arm triceps extension among the best resistance band exercises has the following workout procedure:

  1. From a standing position, wrap your foot with the long band’s open end.
  2. Squat to grip the other end, then raise it to your shoulder.
  3. Bring it around your head so that you are holding it at roughly shoulder height with your elbow bent behind your head.
  4. Keep your elbow firmly held in place as you press the band directly overhead.

Target Areas: Triceps

4. Resistance Band Plank Row

For a successful resistance band plank row follow the following steps:

  1. For this one, you’ll need an anchor point—either a pole or a willing training partner.
  2. Wrap the band’s one end around the anchor.
  3. Now put yourself in a high plank or press-up posture a few feet from the anchor.
  4. Holding the high plank position, extend one arm and hold the band’s end.
  5. As you draw the band towards your hip, maintain a tight core.
  6. Repeat after letting go.
  7. Perform each rep on one side before switching.

Target Areas: Core, Lats

5. Resistance Band Front Squats

Resistance band front squat has the following steps:

  1. Your feet should be wrapped in the band’s one end.
  2. Make a cross with the center of the band above your hip crease.
  3. Put the other end in an over-the-shoulder loop.
  4. Controlled squatting is performed while maintaining a tight core and shrunk shoulders.
  5. Lift and tuck your hips while driving through your heels.

Target Areas: Glutes, Quads, Core

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
Facebook:  safafitnessclub

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