The elastic with handles is the essential accessory for weight training. Ultra practical and effective, you can gain muscle quickly.
You have a wide choice of exercises and muscle groups to work on: biceps, shoulders, back, glutes and legs, etc… Then you arrange your training program according to your objectives: musculation with rubber band is suitable for both mass gain and fitness.
So what are the advantages of using these elastics? What bodybuilding exercises can you do with these elastics with handles? This article gives you all the information you need.
Benefits of training with a resistance band with handles
A progressive resistance
- The main benefit of using elastics in weight training lies in the progressive resistance to movement. In fact, unlike exercises with loads, the elastic band offers minimal resistance at the start of the movement and gradually increases until the end of the movement.
- This has the advantage of limiting tensions when the working angles are not favorable and of obtaining higher tensions over a greater part of the movement, which coincides with the increase in your muscular capacities.
Limited risk of injury
- As you have just read with the progressive tension, the muscular tensions are more natural to the elastics since they are weak at the beginning of the movement during our position of “weakness ” and increase when our position allows us to develop maximum strength.
- The result is that the elastics offer less stress on the joints and sensitive parts such as the lower back to considerably limit the risk of injury.
Variety of exercises and workouts
- You work the whole body: back, shoulders, pecs, arms, legs, abs... Whatever your level and your goals, the resistance bands and tubes with handles allow you to perform a whole battery of strength exercises.
- You will only need to equip yourself with different more or less resistant models, and different hooks that will allow you to fix the rubber bands everywhere.
Workout anytime, anywhere
- One of the big advantages is that you can carry the elastic bands with handles anywhere. At home, in a park, at the office, on vacation...
- weight training bands are ideal for those who have to travel regularly or those who wish to continue to exercise while travelling.
An attractive price
The inexpensive price of this complete weight training accessory appeals to many sports enthusiasts.
For a kit of bodybuilding elastics with handles, you can bet around 40 euros.And thanks to it hundreds of exercises will be possible!
Also read: The Complete Guide to Doing Muscle Building Exercises
6 strength training exercises with rubber bands
The double horizontal draw
For strengthening the back and mainly the latissimus dorsi, this exercise is optimal
The starting position is:
- Your legs are spread so that they are a little wider than your hips.
- Place your elastic band under your feet and slide your hands into the handles, making sure to cross the 2 parts of the elastic band in front of you.
- Then tilt your back to 45°, keeping it straight.
The correct move to follow is:
- Exhale and pull the rubber band with both hands at the same time towards the chest, pulling the elbows and shoulders well back. Be sure to keep your back straight.
- Inhale and extend your arms again.
Perform 3 sets of 16 double pulls with 30 seconds of recovery between each set.
Tricep extensions
To train the triceps, this is the best musculation exercise with a rubber band with handles.
The correct position is:
- Your body is straight and your legs are slightly apart.
- Place your weight band under your right foot and grab the handles.
- Then position your right hand behind your head, arm bent. Your left arm can stay in front.
The correct move to make is:
- Exhale and extend your right arm slowly, controlling your movement.
- Inhale and slowly return to starting position.
Perform 3 sets of 16 tricep extensions on each side, with 30 seconds of recovery between each set.
Arm curls
To build your biceps with rubber bands, follow these steps.
The correct starting position is:
- Place your right foot in the center of your elastic and grab the 2 handles.
- Your left foot is back, for better stability and a good anchorage to the ground.
The correct move to perform is:
- Exhale and raise your forearms making sure to keep your elbows and wrists steady.
- Inhale and come back down.
Perform 3 sets of 16 squats on the right leg and 3 sets of 16 squats on the left leg, with 30 seconds of recovery between each set.
The roll-up
For your abdominal strap, nothing beats the roll up exercise with elastic with handles.
The correct starting position is:
- Your heels are on the floor, your legs slightly bent and your back straight.
- Pass your weight band behind your feet and grab the handles.
The correct move to make is:
- Exhale and lower your chest slowly, without putting it on the ground, and making sure to keep your stomach tight.
- Inhale and return to starting position.
Perform 3 sets of 8 roll ups with 30 seconds of recovery between each set.
Chest rotations
At trunk level, we tend to forget the obliques. So follow these bust rotations with elastics to work them in depth and slim down your waist.
The correct starting position is:
- Your right leg is in front, your back is straight.
- Your arms are raised 90° in front of your chest.
- Place your weight band under your right foot and grab the handles.
The correct move is:
- Exhale and rotate your chest to the right, making sure to squeeze your belly tight and keep your lower body fixed.
- Return to center, then inhale.
- Exhale and rotate your torso to the left.
- Return to center, then inhale.
Perform 8 chest rotations on each side to start. You can increase the number of sets when you get used to the movement.
The slits
For your thighs and glutes, slits with elastic bands are a must.
The correct starting position is:
- Your right leg is in front, your left leg behind, so that you create a nice split.
- Your back is straight, not hollow.
- Place your elastic band under your right foot and grab the handles.
The correct move to make is:
- Exhale and simultaneously flex your legs and raise your arms laterally. Make sure your front knee is level with your toes, and your shoulder blades are locked in place as you move your arms.
- Inhale and return to starting position.
Perform 3 sets of 24 lunges on each side, with 30 seconds of recovery between each set.
To find out more: The complete guide to lunges with rubber bands to build leg muscles
Superhuman Fit Bodybuilding Bands with Handles
This product created for bodybuilding enthusiasts consists of 5 resistance bands, all in a compact carrying bag for easy storage.
From 5 to 75 kilos, you can perform more than 100 strength exercises with these resistance bands, for all muscle groups. Stretchable at will, they are super resistant and above all unbreakable.
This kit includes:
- 1 elastic band red 7 to 16 kg resistance
- 1 elastic band purple 16 to 39 kg resistance
- 1 green elastic band 25 to 57 kg resistance
- 1 double handle ultra resistant Fit 2.0
- 1 door anchor to add more than 100 extra exercises
- Compact storage bag
Guaranteed for 1 year, the elastic bands are specially designed to provide additional difficulty when performing your weight training exercises, whether at home or in the gym.
The different elastic bands increase the difficulty according to the added weight. You can then increase the load as you train. And for the most seasoned, you can even combine several for even more resistance.
In conclusion
Many weight training exercises are possible with handled rubber bands, and this, to exercise the whole body.
Thanks to this accessory, you will be able to build muscle without causing injury, by working with progressive tension.
The grips also allow you to relieve your wrists during your weight training.
Then go for the elastic resistance bands from Superhuman Fit and practice many strength exercises from home!
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