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resistance band exercises

Lateral Raise

Resistance bands are one of our favorite products here at FEI. It’s hard to find another piece of exercise equipment that is as versatile, portable, and easy to use as an exercise band.

Today we want to share with you 10 exercises you can do with a resistance band, but before we get into the exercises we felt it was important to review how to choose a resistance band. Bands are available in a variety of colors that correspond to their resistance. Our CanDo® Band and Sup-R® Band are color-coded in the same sequence as TheraBand® resistance bands:

  • Yellow – extra light
  • Red – light
  • Green – medium
  • Blue – heavy
  • Black – extra heavy

CanDo® band and Sup-R Band® are available in other resistances:

  • Tan – extra, extra light
  • Silver – extra, extra heavy
  • Gold – extra, extra, extra heavy

For the purposes of this exercise routine, we recommend consulting with your primary healthcare physician for what resistance would be best for you. You don’t want to use a resistance that is too light or too heavy.

Before you begin:

  • Warm up with five to ten minutes of light aerobic movement that will get your heart rate up, circulation moving, and muscles warm
  • Perform 2 – 3 sets of 12 to 15 reps each
  • When you’re done, cool down five to ten minutes with an easy stretch or exercise. Click here for some post-workout recovery methods.

Exercises:

  1. Lateral raise – stand with your feet shoulder width apart, knees slightly bent, abs right, and your arms at your side. Stand with your feet in the middle of the band with an end in each hand. Keeping a slight bend in the elbows, exhale as you lift your arms out to the side to bring your hands up to shoulder height. Inhale as you lower your arms back down to your sides. Don’t let the bands touch your sides between reps.
  2. Squats – start with your feet on the band shoulder width apart and toes pointing forward. Hold an end of the band in each hand and bring the ends to your shoulder. Squat down staying heavy on your heels like you’re sitting down in a chair. Keep your head up. Stand up to the starting position and repeat.
  3. Bent over rows – stand with one foot on the band and the other six inches behind the foot on the band. Hold the ends of the band in your hands and start with your arms straight, pointing to your feet. Pull the band upwards and bend your elbows out behind you. Slowly return to the starting position and repeat.
  4. Diagonal Woodchops – find a secure anchoring point for the band. Loop the middle of the band around the anchoring point and grab each end of the band with each hand so your hands are over your left shoulder. Stand with your feet about shoulder-width apart with the left side of your body facing the anchor. Exhale as you turn your torso quickly to your right and pull the band down and across your body to your right hip. Pivot your left hip and foot together as you turn your body. Inhale as you bring your body and the band back to the starting position.
  5. Lying Chest Press – lie on your back and place the resistance band under your upper back. Grab the end of the band with each hand. Start with your shoulder to elbow flat on the ground and your hands facing straight up. Press your arms straight up to the ceiling. Bring your hands together to form a triangle motion. Hold for 2 – 3 seconds and return to the starting position.
  6. Lunges – Do this move one leg at a time. Start with one leg on the band while holding the ends of the band in each hand. Bring the ends of the band up to your shoulders. Bend down so both knees form a 90 degree angle. Make sure your back knee does not touch the floor. Return to the starting position and repeat on the other leg.
  7. Tricep Extensions – take your resistance band and let it hang down so it touches the floor. Step on the middle of the band with one foot and raise one hand up and around your head so the band is positioned just behind your head. Let your other hand hang down naturally to your side while holding the other end of the band. With your hand behind your head and palm facing up, slowly raise the band up to the top directly above your head and fully extend your arm. Slowly lower the band back to the starting position.
  8. Bicep Curls – stand with your feet shoulder-width apart and placed over the middle of the band. Grab a handle in each hand. Start with your arms down at your sides. With your palms facing in front of you, pull your arms toward your shoulders. Bend at the elbow until you get a good bicep contraction. Lower back down to the starting position and repeat.
  9. Russian Twist – sit on the floor with your legs extended. Wrap the band around the bottom of your feet and hold the free ends in each hand. Slightly bend your knees. While keeping your feet on the floor, lean back at a 25-degree angle. Rotate the band by bringing your left hand across your body and your right hand down by your right up. Contract your oblique muscles when you bring the band toward your right hip and keep your middle and low back neutral. Return to the starting position and repeat on the left.
  10. Reverse Crunch – anchor the band on a low support. Lay on your back bending your knees so they are in a 90 degree angle. Wrap the band around the tops of both your feet and move back to create tension. While keeping your abs tight and back flat, pull your knees toward your shoulders, contracting your ab muscles while you do so. Return to the starting position slowly and repeat.