The best resistance exercises with rubber bands

Do you want to get into bodybuilding, but at home? Do you want fast results without imposing high costs on yourself?

Theelastic is the accessory you need! In this article, you will be able to discover strength exercises for the whole body using resistance bands. Here we go!

2 resistance exercises with rubber band for the shoulders

To develop your shoulders and make them wider, there are many weight exercises with rubber bands.

The cuff pivot

Here are the steps to follow:

• Start with feet together and arms bent.

• Keep one end of the band in each hand, in front of your chest.

• Keeping one arm stationary, pull opposite arm outward and hold one arm bent.

• Return to both hands clasped and repeat ten times on each side.
  
  

Bow and arrows

To perform this exercise, here is how to proceed:

• Hold the band in each hand and place your feet shoulder-width apart.

• Raise your arms to chest height and extend your right arm out to the side, keeping it straight.

• Now move your left hand away from your right and keep your elbow up, creating a bow and arrow motion.
  
  
• Return to starting point and repeat.

Also read: Elbow pain in bodybuilding: what causes and what solutions?

2 resistance exercises with rubber band for the biceps

With the rubber bands, you can exercise your arms to a great extent through many strength exercises.

Back press

Start in a standing position, place one foot in front of the other, shoulder width, then:

• Place theband behind your back, about halfway down and place a handful in each hand.
  
  
• Create the back pressing motion by pushing both arms straight out in front of you at chest height.
  
  
• Place your arms back and repeat.
  
  

Bicep curl

This exercise is a must for biceps. Here's how to do it:

• Sitting on a weight bench, place the resistance band under your left foot.
  
  
• Place the band in your left hand.
  
  
• Rest your left elbow on the inside of your left knee at a 90 degree angle.
  
  
• Bend forward and lift the rubber band towards your chest, creating a bicep curl motion.
  
  
• Repeat bicep curls on both sides.

You can also perform this exercise standing up.

Find out more: 5 essential stretch back exercises

2 resistance exercises with rubber band for the triceps

Like the biceps, the triceps have their share of weight training exercises with rubber bands.

Triceps Extension

Here's how to do it:

• Stand up straight and put your feet together and the rubber band in your right hand.
  
  
• Place your right hand behind your back, downward, creating a bend in your elbow
  
  
• Reach behind you and grab the opposite end of the band with your left hand.
  
  
• Keep your right hand in place and extend your left arm toward the ceiling.
  
  
• Repeat the exercise triceps ten times on each side.
  
  

Triceps push

This weight training exercise with rubber band allows you to really work in depth. Here's how to run it:

• Form a staggered stance with your right foot in front of the left and arch your back slightly.
  
  
• Place the elastic under your right foot and hold the opposite end with your right hand.
  
  
• Align your right arm along your right thigh in a bent position.
  
  
• Pull in your right forearm to create tension in your triceps.
  
  
• Repeat the tricep thrusts ten times on each side.
  
  

Also read: Bungee bodybuilding: the secret to rapid mass gain

2 resistance exercises with rubber band for the pectorals

Who doesn't dream of puffy, defined pecs? There are plenty of elastic resistance exercises to take care of that.

Band separation

Follow the following steps:

• Bend your knees slightly while standing straight.
  
  
• Extend your arms out in front of you at chest height with one end of the band in each hand.
  
  
• Pull each end of the rubber band away from each other until your hands are past your shoulders.
  
  
• Bring both arms back to starting position and repeat.
  
  

One arm lateral raise

This second strength exercise for pecs is easy to perform. Just:

• Start with the feet together and the band under each foot.
  
  
• Hold the elastic in both hands and raise your arms to chest height.
  
  
• Keeping the left arm stationary, pull the right arm out to a 90 degree angle and return to center.
  
  
• Repeat the side raise on each side ten times.

An article to read in parallel: Top 5 of the best pec exercises with rubber band

2 resistance exercises with rubber band for the back

A muscular back means less pain in this part of the body. Try muscle exercises with rubber bands.

Overhead extension

Start with feet together and arms raised above your head, with one end of the resistancein each hand, then:

• Pull the resistance band and arms down to each side so they are at shoulder height.
  
  
• Raise your arms toward the ceiling and repeat the band stretch.
  
  

Deadlift

This strength exercise does not only work on the back, but is very effective in strengthening it. Here's how to run it:

• Begin with both feet together, bent forward, chest toward knees, and back straight.
  
  
• Place the elastic under each foot, and with the free side of the band, use both hands to hold it
  
  
• Keeping your arms straight, straighten your back and stand up straight, pulling the band towards your hips.
  
  
• Return to the leaning position and repeat the steps.
  
  

To know: The complete guide to the sumo deadlift

2 resistance exercises with rubber band for the abs

Do you dream of a 6-pack or simply a flatter stomach? Follow the Muscle Exercises with Rubber Band !

Bicycle Crunch

Grab a floor mat and start:

• Lie on your back and bend your knees to get into tabletop position.
  
  
• Place the bandage around both feet.
  
  
• Place both hands behind your ears and lift your right shoulder off the mat, keeping your elbows bent.
  
  
• Bring your left knee to your chest while straightening the opposite leg.
  
  
• Touch your left knee to your right elbow.
  
  
• Start over and repeat the Bicycle Crunches to both sides.
  
  

Extended Leg Raise

Still on your floor mat, follow these steps:

• Begin in a seated position, legs straight, with the band under both legs, around the thighs.
  
  
• Lie down and create resistance with the rubber band, keeping your arms at your sides.
  
  
• Raise one leg at a time toward the ceiling, creating a 40 degree angle while keeping the arms static.
  
  
• Drop the lifted leg back to the starting position and repeat.

Also, read also: How to eliminate abdominal apron with sport?

2 resistance exercises with rubber band for the glutes

Do you want firmer and more toned buttocks? Go for Elastics!

Squat

Exercise number 1, well known to all musculation enthusiasts. Here is its variant with elastic:

• Stand with your feet shoulder-width apart, just above your hips.
  
  
• Pass the bandage over both thighs making sure there is resistance.
  
  
• Lower your butt to the floor pressing your glutes back.
  
  
• Hold the squat for a few seconds before returning to a standing position.
  
  

Glute bridge impulses

Here are the steps for this second strength exercise for glutes:

• Lie on your back and create a bend in your knees by placing your feet firmly on the floor.
  
  
• Place your arms at your sides or at a 90 degree angle.
  
  
• Pass both legs through the band and position it on both knees.
  
  
• Raise your hips toward the ceiling and squeeze your glutes.
  
  
• Lower your back to the floor and repeat.

For more intensity, raise only one leg at a time.

Also read: Bungee hip thrust: how to build your glutes quickly?

2 strength training exercises with elastic for the thighs

Muscular thighs are possible thanks to elastic bands.Many strength exercises are made for this!

Leg lift

Here's how to do it:

• Place the band around both ankles and stand with your feet slightly apart
  
  
• Place your hands on your waist for stability and lift your right leg out to the side to a comfortable position, keeping your leg straight.
  
• Lower your right leg and repeat ten times before doing the same on the left side.
  
  

Standing on one leg

For this second exercise, here is the procedure to follow:

• Sit on a chair or exercise box, place your legs in the rubber band and position it behind both knees.
  
  
• Raise your arms in front of you for stability and stand straight on one leg.
  
  
• Return to your seat and repeat on the other side.
  
  

To know: Top 7 hamstring exercises with rubber band

Superhuman Fit rubber bands for strength exercises

To perform all the weight training exercises mentioned in this article and make them accessible to as many athletes as possible, we have developed a model of resistance bands and elastic bands: more than an alternative to machines and weights, these elastic bands help improve muscle definition and strength while being safer for your joints on the long term.

In summary

elastics are an essential accessory for your strength exercises. You can use them anywhere and thanks to them, your whole body can be used!

Then go ahead and buy the Elastic Resistance Bands Superhuman Fit for fast visible results!