Just like people, resistance bands come in different intensities, sizes and forms. If you choose the right ones to hang out with, they can bring out the best in you. There are tons of videos out there demonstrating how bands can build your booty. But, bands can do so much more! They can be used to develop serious strength and enhance mobility from head to toe.

What sets bands apart from other fitness toys is the fact that you can work on both the eccentric (lengthening) phase of a muscular contraction in addition to the concentric (shortening) phase. When using barbells, dumbbells, and the like, the concentric phase gets most of the attention. Developing control in the eccentric and concentric phases of a muscular movement activates more muscle fiber and can help shape and strengthen muscles very effectively and functionally. You can also do high repetition strength training with bands to work on muscular endurance.

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For the strength workout below you’ll need a long resistance band. To get the most out of each exercise, move slowly. Do 10-30 repetitions of each exercise below.

7 Resistance Bands Exercises- A Total Body Workout You’ll Love

1) Bicep Curls

Hold one handle in each hand. Stand on the band with two feet, feet shoulder-width apart. With palms facing forward and elbows snug into your sides, start bending your elbows to do a bicep curl.

2) Squats

Remain standing on the band. Bend your elbows and take the handles up to your shoulders. Keep the handles at your shoulders as you press through your heels and squat with your knees over your ankles.

3) Upright Trap Row

Take the right handle in your left hand and the left handle in your right hand. Relax your shoulders and rest your hands on your thighs with your palms facing your body. Slowly bend your elbows so they jut out and your hands come up to chest height to do an upright row.

4) Chest Press

Take the band behind your back and under your arms. Wrap the band around your hands if needed to get rid of any slack. Press your arms out in front of you, crossing right arm above the left to do a chest press. On the next repetition, cross left arm above the right.

resistance band exercise

5) Goal Post Triceps

Take the band overhead. Bend your elbows so you look like a football goal post. Wrap the band around your hands to create tension while your arms are bent in the goalpost. Turn your palms to the side walls and straighten your arms slowly. Use control to return to the goal post position.

6) Lat Pulldown with Forward Lunge

Grab the band so your hands are about 18 inches apart. Take the arms up to the ceiling. Step forward into a lunge and pull the band to your chest to do a lat pulldown. Bring the band back up to the ceiling when you step your foot back to start. Repeat while lunging on the other leg.

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