Band exercises

Band: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What resistance bands are for

Resistance bands are light, cheap and travel anywhere, and they can train almost every muscle. Unlike weights, their resistance grows as they stretch, so the hardest part of each rep is near the end. That makes them good for warm-ups, rehab-style shoulder and hip work, and full home workouts when you have nothing else.

Technique and safety

Anchor the band securely (a door anchor, a post or under your feet) and check it for nicks before each use. Control the band on the way back rather than letting it snap you back, and move to a thicker band when the reps get easy.

Five to start with

  1. 1
    BeginnerBand Pull-Apart

    Quick upper-back and rear-shoulder work, and a great warm-up.

  2. 2
    BeginnerBand Face Pull

    Rear shoulders and rotator cuff, anchored at face height.

  3. 3
    BeginnerBand Squat

    A full-body staple you can do anywhere.

  4. 4
    IntermediateBand Pallof Press

    Core work that trains you to resist rotation.

  5. 5
    BeginnerBand External Rotation

    Light rotator-cuff work, often used before pressing.

All 100+ band exercises