Exercises by equipment
Resistance band exercises
Explore 207 resistance band exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Alternating Resistance-Band Biceps Curl
Alternating single-arm curl using a band anchored beneath both feet to train the biceps through controlled resistance.
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Band 4 Way Ankle
Four-direction resisted ankle drill covering plantar flexion, dorsiflexion, inversion, and eversion.
View exerciseBand Alternate Incline Chest Press with Twist
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.
View exerciseBand Alternate Lat Pulldown with Twist
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Alternate Low Row with Twist
Horizontal pulling drill that develops back strength and scapular control using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Alternating Biceps Curl
Accessory drill that develops controlled strength in the target muscles using a resistance band, with emphasis on the biceps.
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Band Anchored Reverse Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Band Anti-Rotation Split Squat
Anti-rotation core drill resisting pull while maintaining square posture.
View exerciseBand Assisted Chin-Up (From Knee)
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
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Band Bent Over Pull Apart
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Band Bent Over Rear Delt Fly
Bent-over band fly targeting the rear deltoids and upper back through a controlled lateral arc.
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Band Bent Over Row
Bilateral band row performed from a fixed hip hinge to train the lats, upper back, and elbow flexors.
View exerciseBand Bicycle Crunch
Alternating bicycle crunch with a band around the feet, combining trunk flexion and rotation against resisted leg extension.
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Band Calf Raise
Standing bilateral calf raise with a band under the feet to provide progressive plantar-flexion resistance.
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Band Chainsaw Row
Upper-back pulling drill emphasizing shoulder-blade control with band.
View exerciseBand Chest Fly
Standing band fly that trains chest horizontal adduction through a fixed-elbow arc from an anchor behind the body.
View exerciseBand Cross-Body One-Arm Chest Press
Unilateral band chest press from a rear chest-height anchor, finishing slightly across the midline while the trunk resists rotation.
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Band Curl to Press
Two-phase band exercise combining a strict bilateral biceps curl with an overhead press from shoulder height.
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Band Distraction Hip Flexor Stretch
Half-kneeling hip-flexor stretch using gentle rearward band traction at the rear hip while the pelvis stays tucked.
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Band External Rotation at Side
Light band external rotation with the elbow fixed at the side for rotator-cuff control, preparation, or rehabilitation.
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Band Face Pull to Y
Band face pull flowing into a controlled overhead Y for upper-back and shoulder-blade control.
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Band Floor Press
Pressing drill building chest, shoulder, and triceps strength with band.
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Band Floor Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseBand Foot-Anchored Seated Row
Foot-anchored seated row performed with a neutral grip and a stable upright trunk.
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Band Forearm Plank Row
Core-control drill keeping the trunk stable through a challenging variation.
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Band Half Kneeling Rotational Lift
Rotational core drill for controlled trunk movement and oblique strength.
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Band Half Kneeling Single Arm 45 Degree Pull Down
Half-kneeling unilateral pulldown along a 45-degree line for lat strength and trunk control.
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Band Half Kneeling Single Arm Pulldown
Vertical pulling drill building back and arm strength through full control.
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Band Hammer Curl to Press
Two-stage band exercise combining a neutral-grip hammer curl with an overhead press.
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Band Heel-Seated Lat Pulldown
Bilateral overhead band pulldown performed kneeling while seated on the heels for controlled lat, upper-back, and arm strength.
View exerciseBand High Fly
High-anchored band chest fly sweeping the arms downward and inward with a nearly fixed elbow angle.
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Band High to Low Chop
Standing band chop moving from a high anchor toward the opposite hip through controlled trunk and hip rotation.
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Band Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseBand Horizontal Pallof Press with Squat
Pallof press held at arm's length while squatting, combining lower-body work with anti-rotation trunk control.
View exerciseBand Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.
View exerciseBand Isometric Pull-Apart Hold
Isometric band pull-apart hold for upper-back, shoulder, and rotator-cuff activation before training.
View exerciseBand Jack Knife Sit-Up
Banded jack-knife fold combining a controlled sit-up with simultaneous knee flexion.
View exerciseBand Jump Lunge with Single Arm Row
Advanced combination pairing a split-stance jump lunge with a synchronized single-arm band row.
View exerciseBand Kneeling Crunch
Trunk-flexion drill that develops abdominal strength and control using a resistance band, with emphasis on the abdominals.
View exerciseBand Kneeling One Arm Pulldown
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseBand Kneeling Twisting Crunch
Overhead-anchored kneeling band crunch combining trunk flexion with controlled rotation toward the opposite knee.
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Band Lat Stretch
Single-arm band-assisted lat stretch using a secure high anchor and a controlled hip-back position.
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Band Lateral Flexion
Standing resisted lateral trunk flexion that trains the obliques without rotation or forward bending.
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Band Lateral Lunge to High to Low Chop
Lateral lunge combined with a high-to-low diagonal band chop for leg strength and controlled trunk rotation.
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Band Lateral Raise
Standing band lateral raise that isolates the shoulders through a controlled arc to shoulder height.
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Band Lateral Scapular Retraction
Straight-arm scapular retraction drill that trains shoulder-blade control without turning the movement into a row.
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Band Lateral Walk Pallof Press
Dynamic Pallof press in which controlled lateral steps increase and decrease the anti-rotation demand.
View exerciseBand Low Alternate Chest Press
Alternating single-arm band press from a low rear anchor, combining an upward pressing path with trunk anti-rotation.
View exerciseBand Low Chest Fly
Low-to-high band chest fly that sweeps the arms upward and inward with a nearly fixed elbow angle.
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Band Low-to-High Wide Row
Standing band row from a low anchor to a high, wide-elbow finish for the upper back and rear shoulders.
View exerciseBand lying leg raise
Bilateral straight-leg raise resisted by a band secured beyond the head, training the abdominals and hip flexors.
View exerciseBand Lying Single Straight-Leg Raise
Single straight-leg raise against a loop band while the opposite leg stays pressed to the floor as the anchor.
View exerciseBand Narrow-Grip High Row
High-anchored narrow-grip row to the upper chest with the elbows traveling outward for upper-back and rear-shoulder work.
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Band No-Money Drill
Bilateral shoulder external-rotation drill performed with the elbows held at the sides for rotator-cuff and scapular control.
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Band Overhead Press
Bilateral overhead press from an underfoot band for shoulder and triceps strength with trunk control.
View exerciseBand Overhead Single-Arm Triceps Extension
Single-arm overhead triceps extension from a low rear band anchor, emphasizing strict elbow movement and trunk control.
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Band Pallof Press with Rotation
Pallof press followed by controlled trunk rotation away from the anchor while the pelvis remains mostly forward.
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Band Plank
Band-resisted high-plank hold with the band across the upper back and secured beneath both hands.
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Band Plank Row
Single-arm band row from a high plank, combining back strength with trunk anti-rotation and support-shoulder stability.
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Band Plantar Flexion
Seated band-resisted ankle plantar flexion that trains the calf while the shin and toes remain controlled.
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Band Prone Single-Leg Curl
Prone single-leg band curl from a low anchor for controlled hamstring knee flexion.
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Band Pull Through
Band-resisted pull-through from a low rear anchor, training hip extension through the glutes and hamstrings with a braced spine.
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Band Pull-Apart
Straight-arm band pull-apart for rear-shoulder, upper-back, and scapular control.
View exerciseBand Push Sit-Up
Band-resisted sit-up combined with a forward press as the torso rises from a low anchor behind the head.
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Band Rear Delt Fly
Anchored band rear-deltoid fly using a fixed elbow angle to train the rear shoulders and upper back.
View exerciseBand Resisted Chin-up
Advanced chin-up with a band anchored below and attached at the waist to add increasing resistance toward the top.
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Band Resisted Running In Place
Coached band-resisted running-in-place drill for rapid stride mechanics and short conditioning bouts.
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Band Reverse Curl
Standing underfoot band reverse curl emphasizing the forearms and biceps with an overhand grip.
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Band Reverse Curl to Shoulder Press
Combined underfoot band reverse curl and overhead shoulder press for forearms, arms, and shoulders.
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Band Reverse Lunge
Underfoot band-loaded reverse lunge for unilateral quadriceps, glute, and hamstring strength.
View exerciseBand Row To External Rotation
High-elbow band row followed by shoulder external rotation for upper-back, rear-shoulder, and rotator-cuff control.
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Band Scapular U Pull
Light straight-arm U-shaped band pull-apart emphasizing scapular retraction and depression without neck loading.
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