Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education and service. NIFS strives to accomplish this by encouraging the adoption of healthy behaviors which improve the quality of life for people of all ages and abilities.
Important tips when using resistance bands: Before each workout check for possible wear on tubing. Avoid exposing resistance band to rough or abrasive surfaces. Wear appropriate footwear. Make sure the tubing is secured in hand, around (or) under your foot before you begin each exercise. Perform exercises in a slow and controlled manner. Avoid holding breath while exercising. Consult your physician before beginning any type of exercise program. Kneeling Concentration Tricep Extension Attach band to top of an object (e.g. machine rail). Hold the handle in your right hand. Kneel on your left knee with your left side toward the machine. Keep your right knee bent and your upper thigh parallel to the floor. Keep right elbow and upper arm against inner thigh. Extend arm down towards the floor until arm is straight. Return to starting Targets: Tricep Tricep Kickback- Attach band to an object (e.g. a doorknob). With handle in right hand bend your elbow to 90 degrees. Make sure elbow stays close to body. Press back until arm is perpendicular to floor. Return to starting Targets: Tricep Page 2 Page 19
Tricep Extension With Band- Hold band in hand, place other end of band beneath foot. Raise arm keeping elbow bent and hand behind shoulder. Keep your elbow next to your ear. Extend arm above head and return to starting Targets: Tricep Lying Tricep Extension With Band. Lie on floor with band behind back. Hold both ends and straighten arms directly above shoulders, band should have tension in this Drop hands toward forehead and return to starting Targets: Tricep Table of Contents Standing Leg Curl 6 Leg Curl 6 Squats 7 Standing Glute Lift 7 Seated Calf Press 8 Inner Thigh Pull 8 Outer Thigh Walk 9 Leg Extension 9 Lunge 10 Seated Row 10 Back Fly 11 Standing Row 11 Lat Pulldown 12 Chest Press 12 Bench Press 13 Fly 13 Cross Over 14 Shoulder Press 14 Shrugs 15 Front/Lateral Raise 15 Bicep Curl 16 Hammer Curl 16 Drag Curl 17 Cross-Body Hammer Curl 17 Tricep Extension 18 Lying Tricep Extension 18 Kneeling Concentration 19 Tricep Kickback 19 Page 18 Page 3
Drag Curl Anchor band under feet and position elbows in back of you. Beginning from hips, while using an overhand grip, curl the handles up and at the same time keep them in contact with your torso. Return to starting Targets: Bicep, Forearms Cross Body Hammer Curl- Holding band in hand palms facing in toward body, bend elbow to bring hand toward opposite shoulder. Return to starting Targets: Bicep, Forearms Page 4 Page 17
Bicep Curl- Hold band in hand palms facing up, bend elbows to bring hands toward shoulder. Keep elbows tucked at your side. Return to starting Targets: Bicep Hammer Curl- Holding band in hand palms facing in toward body, bend elbow to bring hand toward shoulder. Return to starting Targets: Bicep Page 16 Page 5
Standing Leg Curl Anchor band low on a stationary object. With band attached around foot, pull up with your hamstring toward your glute. Return to starting Targets: Hamstring Shrugs- With band or weight in hands, lift shoulders toward ceiling. Return to starting Targets: Trapezius, Leg Curl- In prone position on floor with band attached around foot, pull foot toward glute. Return to starting Targets: Hamstring Front/Lateral Raise With Band- Stand on band, raise straight arms in front of body or out to your side, shoulder height. Return to starting Targets: Deltoid Page 6 Page 15
Cross Over- Secure band around a stationary object, step back enough to begin tension. Stand facing away from object with arms raised to sides, palms forward. Keeping arms straight, bring them across chest. Return to starting Targets: Pectoral Squats - Stand on band so the tension begins with hands by shoulders and in a squatted Stand up; keeping hands by shoulders, performing as you would a barbell squat. Targets: Quadriceps, Hamstring Shoulder Press With Band- Sit on band, hold arms at a 90 degree angle parallel with floor. Hold band, straighten arms above head. Return to starting Targets: Deltoid Standing Glute Lift (band)- Place band around foot, attach other end of band to stationary object. Keeping leg straight, raise leg behind you to mild tension. Return to starting Targets: Glute Page 14 Page 7
Seated Calf Press With Band- From seated position, loop band around foot/toes. Hold band with hands, press toes away from you. Return to starting Targets: Calves Bench Press- Using a free weight bench, secure the band under bench leg nearest your head. Lie down on the bench and press up like you would a barbell bench press. Targets: Pectoral, Deltoids, Biceps Inner Thigh Pull With Band- Attach one end of band to stationary object, other end to ankle. Standing with attached ankle toward object move leg away from object. Return to starting Targets: Hip Adductors Fly With Band- Band behind back and handles in hands. Elbows slightly bend and arms shoulder height, palms in. Bring hands together and return to starting Targets: Pectoral, Deltoid Page 8 Page 13
Lat Pull Down With Band- Hold band, extend arms above head. Keep arms straight while stretching band behind head and shoulders. Return to starting Targets: Lats, Deltoid Outer Thigh Walk With Band- Stand with bands under feet, walk in side to side motion. Return to starting Targets: Hip Abductors Chest Press With Band- Band behind back and ends held with hands. Elbows bent and shoulder height. Extend arms, return to starting Targets: Pectoral, Deltoid, Bicep Leg Extension With Band- Sit with one side of band around foot and the other underneath your foot on the ground, extend leg. Return to starting Targets: Quadrricep Page 12 Page 9
Lunge Stand in a staggered stance, position one foot on band and other slightly behind body. Grasp handles at shoulder height in front of the body. Take a step back and land on ball of foot. Bend knees and lower. Knee should not extend beyond toes. Push back up and repeat. Targets: Quadrricep, Hamstring, Gluteal Back Fly Fix band around a stationary post. Stand back so the tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, move arms back so they are extended to your sides. Return to starting Targets: Rhomboids, Deltoids, Triceps Seated Row With Band- From sitting position, place band around feet and hold each end in hands. Keep back straight, bend elbows and pull shoulder blades together while pulling band back. Return to starting Targets: Rhomboids, Deltoid Standing Row With Band- Stand on band. Bend elbows and pull shoulder blades together while pulling band toward chest. Return to starting Targets: Rhomboids, Deltoid Page 10 Page 11