Resistance Band with Handles Workout | 30 Exercises
This is my ultimate resistance band with handles workout guide, containing 30 key exercises you can do at home or in the gym.
Using a resistance band with handles lets you workout your whole body wherever you are, and the door anchor gives you so many extra workout possibilities.
Use the door anchor by threading the resistance tube through the loop and then wedging the anchor into a door frame at any height. This makes it easy to do different strength exercises at various angles.
Resistance Band with Handles Workout – Contents
- Exercises #1-6 – Legs
- Exercises #7-12 – Core
- Exercises #13-17 – Back
- Exercises #18-22 – Chest
- Exercises #23-25 – Arms
- Exercises #26-30 – Shoulders
Resistance Band with Handles Workout – 30 Exercises
EXERCISES FOR LEGS
Step on the center of the band with feet at shoulder-width. Hold the handles next to your shoulders. Squat down, paying attention to correct technique, and then come back up to a standing position.
#2 Front Squats
Same as the normal squat except this time the handles are held in front. The front squat changes the emphasis slightly, activating your quad muscle more and taking some of the strain out of your lower back.
Stand with your front foot on the center of the band and hold the handles by your ears. Keeping your back straight, drop down into a lunge position and then drive yourself back up. The extra resistance makes this a more advanced leg exercise.
#4 Donkey Kick
On hands and knees, hold onto the handles and hook the band around one foot. Kick your leg back and upwards, holding briefly in the final position.
#5 Lunge Lift
Hold the handles in front of you at waist-level and hook the band around one foot. Step forward and drop into a lunge position, at the same time bringing your hands forward and up in an arc over your head.
#6 Squat Press
Hold the band crossed over as shown and drop into a squat position. Then drive yourself up and at the same time extend your arms fully overhead. Try to coordinate your arms and legs so this is done in one smooth movement.
EXERCISES FOR CORE
#7 Kneeling Crunch
With the anchor secured high up, kneel facing away from the door and hold handles by your neck. Crunch your body forward and down, stretching the band and squeezing your abdominal muscles.
#8 Ab Rotation
Secure the band at shoulder-height. Standing side-on to the door, hold onto the handles with your arms straight in front of you. Make sure there’s a little tension in the band. Stretch the band by rotating your waist, focussing on your oblique muscles.
#9 High-Low Woodchop
Secure the band high up on the door frame and hold both handles, standing side on to the door. Using your oblique abdominal muscles, pull the bands down and away from the door in a downward chopping motion.
#10 Low-High Woodchop
Secure the anchor low down and stand side-on to the door. Hold the handles at waist height. Then, using your oblique muscles, rotate your body and stretch the band up and to the other side in a rising chopping motion.
#11 Extended Deadlift
Anchor the band low down and hold the handles at waist height with the band taut. Keeping your back straight, bend at the waist and legs, paying attention to correct deadlift form. You should feel the exercise in your lower back.
#12 Kneeling Superman
Kneel on hands and knees with the band hooked over one foot. Now lift that foot as high as you can with the leg straight. At the same time, lift up the opposite arm and hold for a few seconds in the final position.
EXERCISES FOR BACK
#13 Standing Row
With the band secured at shoulder-height, face the door holding the handles at arms-length with some tension in the band. Stretch the band towards you, bringing your elbows close in to your sides and squeezing your shoulder blades together.
#14 Bent Over Row
Stand in the center of the band and hold the handles with the band crossed over as shown. Make sure you keep your legs bent and lower back slightly arched. Pull the band up and squeeze your shoulder blades together. If the band is too loose, you can stand with feet further apart.
#15 Reverse Fly
Stand on the center of the band. Stretch the band up and to the sides, keeping your arms straight. Make sure your body is in the same posture as in the bent-over row exercise.
#16 Kneeling Row
Kneel facing the door with the anchor secured high up. Hold the handles at arms-length with some tension in the band. Now stretch the band down towards you, bringing your elbows right back. You should feel the exercise in your lats as well as your upper back.
#17 Face Pull
Secure the anchor at mid-height and perform the standing row exercise. However, this time you lift your elbows high up and pull the handles towards your face.
EXERCISES FOR CHEST
#18 Chest Press
Face away from the door with the anchor secured at mid-height. Get into a strong stance with one foot forward, holding the handles at shoulder level. Push both handles forward until your arms are fully extended.
#19 Chest Fly
With the band secured around chest height, stand facing away from the door and hold the handles with your arms splayed outwards. Now stretch the band by bringing your hands together at your centreline without bending your arms.
#20 Incline Chest Press
You can either step on the center of the band, as shown, or use the door anchor to secure the band low down behind you. Then do the same movement as in the chest press, except this time pushing your hands forward and up.
#21 Push Up
Holding onto the handles, sling the band around your back and get into a push up position. At first the band may slip out of place until you get used to it. Now do push ups as normal but with the extra resistance provided by the band. If the resistance is too low, you can hold it further down, or tie a knot in the tube to shorten it.
#22 Assisted Dip
Hold onto the handles and the dip bar together and then put your knees over the band. Now you can perform dips which are easier than normal. If you’re already good at dips, you can sling the band over your shoulders which will make the movement harder.
EXERCISES FOR ARMS
#23 Bicep Curl
Stand on the band and hold the handles at your waist. Now curl your arms up to stretch the band, feeling the exercise focused in your biceps.
#24 Tricep Extension
Stand facing the door with the anchor high up. Brace your elbows close to your sides and hold the handles in front of you. Pull the band downwards using your triceps and without moving your elbows.
#25 Overhead Tricep Extension
Hook the band around one foot and hold both handles in one hand behind your neck, elbow pointing up. Without moving your elbow, pull the handles up until your arm is fully extended overhead.
EXERCISES FOR SHOULDERS
#26 Overhead Press
Stand in the center of the band with feet shoulder-width apart. Bring the handles up to ear-level, palms facing up. Push the handles up until your arms are fully extended. Keep your posture upright.
#27 Lateral Raise
Stand in the middle of the band, feet close together, hands at your sides. Keeping your arms straight, lift your hands as high as possible and hold for a second, feeling the burn in the sides of your shoulders.
#28 Front Raise
Same as in the lateral raise, except this time you lift your hands forward. You should feel the exercise focused more on the front of your shoulders.
Stand on the band with feet shoulder-width apart. Holding the handles and keeping your arms straight, shrug your shoulders up towards your ears as high as possible and hold briefly.
#30 Upright Row
With feet together, stand on the center of the band and hold the handles in front of you. Now lift your hands up to your chin, keeping your elbows high. You should feel it in the tops of your shoulders and traps.