Exercises by equipment
Resistance band exercises - Page 2
Explore 207 resistance band exercises with clear instructions, muscles worked and practical coaching guidance.
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Band Seated Good Morning
Bench-seated band good morning with the band under both feet and across the upper back for a controlled loaded hip hinge.
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Band Seated High Row
Seated high band row from an upper-chest anchor with elbows traveling back and outward for upper-back and rear-shoulder strength.
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Band Seated Leg Extension
Single-leg knee-extension exercise that isolates the quadriceps with a resistance band while the thigh remains supported.
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Band Seated Low Row
Low-anchored seated row for lat, upper-back, and elbow-flexor strength.
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Band Seated Speed Row
Fast-concentric seated band row that trains crisp pulling speed with a controlled return.
View exerciseBand Seated Supinated Lat Pulldown
Underhand-grip band pulldown from an overhead anchor, emphasizing the lats and elbow flexors.
View exerciseBand Seated Underhand Grip Row
Foot-anchored seated row with an underhand grip, emphasizing the lats and biceps.
View exerciseBand Seated Wide Grip Row
Wide-grip foot-anchored seated row emphasizing the upper back, rear shoulders, and scapular retraction.
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Band Shoulder Dislocate
Pain-free shoulder pass-through with a light band for controlled overhead mobility.
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Band Shoulder Flexion & External Rotation
Light-band shoulder flexion with continuous outward tension for controlled overhead mobility and rotator-cuff activation.
View exerciseBand Side Crunch
Standing band-resisted lateral crunch from a high side anchor, targeting the obliques without trunk rotation.
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Band Side Plank Row
Single-arm band row performed from a forearm side plank to train pulling strength and anti-rotation control.
View exerciseBand Side Step with Horizontal Pallof Hold
Lateral step performed while holding an extended-arm Pallof position against band rotation.
View exerciseBand Single Arm Shoulder Press
Single-arm overhead press with the band anchored beneath the working-side foot, training shoulder and trunk control.
View exerciseBand single leg calf raise
Accessory drill that develops controlled strength in the target muscles using a resistance band, with emphasis on the calves.
View exerciseBand Single-Arm High Biceps Curl
Single-arm high biceps curl from a side anchor with the upper arm held around shoulder height.
View exerciseBand Single-Arm Low-to-High Wide-Elbow Row
Single-arm row from a low front anchor to a high wide-elbow finish, emphasizing the upper back and rear shoulder.
View exerciseBand Single-Arm Twisting Chest Press
Standing single-arm band chest press with a small controlled torso turn while the pelvis remains stable.
View exerciseBand Single-Arm Twisting Seated Row
Single-arm seated band row with controlled trunk rotation from a foot-anchored setup.
View exerciseBand Single-Leg Reverse Calf Raise
Single-leg resisted dorsiflexion with the heel planted, targeting the tibialis anterior.
View exerciseBand Single-Leg Romanian Deadlift with Single-Arm Row
Single-leg hip hinge with a contralateral band row, training the posterior chain, back, balance, and anti-rotation control.
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Band Skull Crusher
Triceps-focused pressing variation emphasizing controlled elbow extension.
View exerciseBand Split Jump with Single Arm Row
Low-anchored single-arm row synchronized with an explosive split jump for full-body power and coordination.
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Band Split Squat
Band-resisted split squat for unilateral leg strength, controlled depth, and stable foot pressure.
View exerciseBand Split Squat with Horizontal Pallof Hold
Stationary split squat performed while holding an extended-arm Pallof position against lateral band tension.
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Band Split Stance Isometric Pallof Press
Split-stance isometric Pallof press that resists trunk rotation under lateral band tension.
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Band Split Stance Low to High Chop
Split-stance low-to-high diagonal band lift for controlled trunk rotation and oblique strength.
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Band Split Stance Wood Chop
Split-stance high-to-low band chop for controlled trunk rotation and oblique strength.
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Band Squat Jump
Band-resisted squat jump for lower-body power, coordinated triple extension, and controlled landing.
View exerciseBand Squat Row
Squat synchronized with a bilateral row from a chest-height front anchor, training the legs and back together.
View exerciseBand Squat Twist
Squat combined with a side-anchored cross-body band pull for leg strength and controlled trunk rotation.
View exerciseBand Standing Crunch
Standing abdominal crunch against a high rear band anchor, emphasizing controlled spinal flexion.
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Band Standing External Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
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Band Standing Hip Abduction
Standing single-leg band hip abduction from a low side anchor, targeting the gluteal abductors while the pelvis stays level.
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Band Standing Internal Shoulder Rotation
Shoulder-rotation drill for cuff control and stable upper-back positioning.
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Band Standing Oblique Twist
Standing side-anchored band rotation for controlled rib-cage movement and oblique strength.
View exerciseBand Standing Row
Bilateral standing row from a chest-height front anchor for lat, upper-back, and biceps strength.
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Band Standing Shoulder Complex
Shoulder-control drill for improving scapular position and overhead range.
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Band Standing Single Arm Row
Standing single-arm band row for lat and upper-back strength with anti-rotation trunk control.
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Band Standing Speed Chest Press
Fast-concentric standing band chest press for upper-body pressing speed with a controlled return.
View exerciseBand Standing Triceps Extension
Standing bilateral overhead elbow extension from a low rear band anchor, targeting the triceps.
View exerciseBand Standing Twisting Crunch
Standing side-anchored band crunch with rotation, targeting the abdominals and obliques.
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Band Tall Kneeling Lat Pulldown
Tall-kneeling vertical band pull from an overhead anchor for lat, upper-back, and arm strength with trunk control.
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Band Tate Press
Triceps-focused pressing variation emphasizing controlled elbow extension.
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Band Terminal Knee Extension (Stamp)
Standing band-resisted terminal knee extension for quadriceps activation and controlled knee lockout.
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Band Thoracic Rotation
Standing band-resisted thoracic rotation with the pelvis held forward for controlled upper-back mobility.
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Band Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Band Tricep Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseBand Upper Crunch
Floor-based band-resisted upper crunch from a low anchor behind the head, targeting the abdominals.
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Band Upright Row
Band upright row for controlled shoulder, upper-back, trapezius, and biceps accessory work.
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Band Upright Row to Shoulder Press
Combined band upright row and overhead press for coordinated shoulder, upper-back, arm, and trunk strength.
View exerciseBand Vertical Pallof Press
Side-loaded anti-rotation drill that presses a resistance band vertically from the chest to overhead.
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Band X Walks
Lateral X-band walk for glute and hip-abductor activation, knee control, and repeatable side-stepping.
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Band-Assisted Copenhagen Plank
Band-assisted Copenhagen side plank for regressed isometric adductor and lateral-core strength.
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Band-Assisted Pull-Up
Vertical pull-up using a securely looped resistance band to reduce bodyweight while preserving a full controlled repetition.
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Band-Assisted Push-Up
Push-up regression in which an overhead band supports part of the body weight while the athlete maintains a full plank.
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Band-Distraction Elevated Pigeon Stretch
Elevated pigeon stretch for the gluteal and outer-hip region with gentle rearward band traction at the working hip.
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Band-Distraction Wrist Extension Stretch
Supported wrist-extension self-mobilization using gentle band traction while the palm stays flat on a stable bench.
View exerciseBand-Resisted Decline Sit-Up
Decline-bench sit-up performed against a band anchored low behind the bench, increasing resistance as the torso rises.
View exerciseBand-Resisted High-Knee Run
Coached running-in-place drill using a waist band anchored behind the athlete to resist rapid knee drive and foot contacts.
View exerciseBand-Suspended Barbell Lying Alternating Leg Press
Advanced supine alternating leg press against a barbell suspended level from a secure overhead resistance-band anchor.
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Banded Ankle Eversion
Seated band-resisted ankle eversion for controlled strengthening of the outer lower-leg and ankle stabilizers.
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Banded Ankle Inversion
Seated band-resisted ankle inversion for controlled strengthening of the inner lower-leg and ankle stabilizers.
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Banded Dowel Seated Lat Pulldown
Seated vertical pull using an overhead band and dowel for even lat, upper-back, and arm strength.
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Banded Good Morning
Underfoot band good morning for controlled hip-hinge strength in the hamstrings, glutes, and trunk.
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Banded Hip Flexor & Quad Stretch
Half-kneeling band-traction stretch combining a pelvic tuck with rear-knee flexion for the hip flexors and quadriceps.
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Banded Lying Groin Stretch
Supine band-assisted straight-leg abduction hold for a controlled inner-thigh and groin stretch.
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Banded Posterior Tibialis Stretch
Seated band-assisted ankle dorsiflexion and slight eversion hold intended to stretch the tibialis posterior line gently.
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Banded Scapular Wall Slide
Banded forearm wall slide training serratus activation, upward rotation, and controlled overhead reach.
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Banded Standing Kickback
Supported standing single-leg band kickback from a low rear anchor for controlled glute and hamstring hip extension.
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Banded Triceps Pushdown
Standing triceps pushdown from a secure overhead band anchor with the upper arms held beside the ribs.
View exerciseBarbell Reverse Band Bench Press
Bench press with bands anchored above the bar to provide more assistance near the chest than at lockout.
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