Resistance bands

Resistance Band Full Body Workout

Bands load a movement in the opposite way to dumbbells: hardest at the end of the range where a weight becomes easiest, easiest at the bottom where a weight is hardest. That makes them excellent for pulling and for anything where the top of the movement is the part you struggle to feel.

The session · 6 exercises
  1. 1

    Band Chest Press

    3 × 12–20

    Chest · also Triceps

    • Anchor the band behind you at chest height and take up the slack.
    • Press forward and slightly together until the arms are straight.
    • Resist on the way back — the band wants to snap you home.
  2. 2

    Band Seated Row

    3 × 12–20

    Back · also Lats, Biceps

    • Sit with legs out and the band looped around both feet, one end in each hand.
    • Start the pull with the shoulder blades, then bend the elbows.
    • Draw the hands to the ribs, not the chest, and pause where the band is tightest.
    • Let the arms straighten fully between reps so the lats get a stretch.
  3. 3

    Band Squat

    3 × 12–20

    Quads · also Glutes, Core

    • Stand on the middle of the band, feet shoulder-width, and bring the ends to your shoulders.
    • Sit down between your hips rather than folding forward — the band wants to pull you into a bow.
    • Drive up hard; the band gets heaviest at the top, which is the opposite of a barbell.
    • If it feels too easy, widen your stance on the band rather than adding reps.
  4. 4

    Band Overhead Press

    3 × 12–20

    Shoulders · also Triceps, Core

    • Stand on the band, hands at shoulder height with the elbows under the wrists.
    • Press straight up, moving the head back slightly so the band clears your face.
    • Lock out overhead where the band is tightest and hold for a beat.
    • Keep the ribs down — arching the lower back is how a shoulder press becomes an incline press.
  5. 5

    Band Lateral Raise

    3 × 15–20

    Shoulders

    • Stand on the band with the handles at your sides.
    • Raise out to shoulder height, keeping the elbows soft.
    • The band gets harder as you rise — control the return.
  6. 6

    Band Pallof Press

    3 × 10–15

    Core

    • Anchor the band at chest height and stand side-on.
    • Press the band straight out and fight the twist.
    • Keep the hips and shoulders square the entire time.

Getting the most out of it

Because tension rises as the band stretches, chase the squeeze at the end of each rep rather than the number of reps. Bands also fail eventually — check for nicks near the handles before you load one across your face on a pull-apart.

Keep track of it

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.