50 Resistance Loop Band Exercises: Ultimate Workout Guide
This is the ultimate guide to resistance loop band exercises – 50 workout ideas for training your whole body.
All of the exercises in this guide can be done with a 208cm resistance loop – one of the most versatile and cost effective training tools on the entire planet.
Why use resistance loop bands for strength exercises?
Resistance bands give you the ultimate freedom to workout whenever and wherever you want. Keeping a trusty band or two in your arsenal makes you independent from the gym, without having to buy a room-full of heavy, expensive equipment.
The number of exercises you can do with a band, as you’ll see from this guide, is huge.
Although there are 50 exercises here (probably more than you’ll find in any other free guide online), each one of them is actually just a starting template, which can be varied as you like.
By changing your hand position, or the angle of movement, or the position of your body, you can create an unlimited number of variations of each exercise. As long as you pay attention to correct form.
With that in mind, the number of exercises in this guide is: infinite, and the price is: zero. Are you not entertained?
What is the best loop band for doing resistance exercises?
208cm resistance loops, also known as pull up bands, are the best for strength training because they’re long enough and strong enough to use for any exercise you can think of. They come in 5 different resistance levels, from Light to Extra Heavy.
Ultimate Guide to Resistance Loop Band Exercises
The resistance loop band exercises in this guide are divided into which part of your body the exercise is focused on:
- LOWER BODY: exercises #1-11
- CORE: exercises #12 – #21
- CHEST: exercises #22 – #27
- BACK: exercises #28 – #35
- ARMS/SHOULDERS: exercises #36 – #50
So let’s begin:
LOWER BODY EXERCISES
Stand on one end of the loop and hold the other end in front of your chest as shown. Then perform squats with added resistance, paying attention to correct squat form.
Stand inside either end in the loop, in a wide stance. Bend at the knees and waist, keeping your lower back slightly arched and grasp the band in the middle. Pull the band up to perform deadlifts, with correct form.
#3 Resisted Lunge
Hold the band at either end and step on the middle. Now perform lunges, with the band providing extra resistance.
#4 Lunge Lift
Stand on one end of the loop and hold the other end in front of your waist. Step forward into a lunge, at the same time bringing your arms forward and up over your head.
#5 Squat Press
Stand on the loop and hold the other end at shoulder level. Squat down and then stand up, simultaneously pushing the band up over your head, stretching as far as possible.
#6 Stiff-Legged Deadlift
Standing on the middle of the band, hold onto both ends of the loop, bending at the waist and only slightly at the knees. Perform the stiff-legged deadlift by pulling the band up using mainly your lower back and hamstring muscles.
#7 Single-Leg Deadlift
Stand with one foot on the middle of the band and hold both ends. Keeping your body and other leg in a straight line, tilt forward until you are horizontal. Hold for a moment, keeping your balance, then return slowly.
#8 Extended Deadlift
Anchor the band down low (a folded towel wedged into the bottom of a door frame works well). Stand facing the anchor point, holding the other end with tension in the band. Perform deadlifts in this position, taking care to keep your lower back straight or slightly arched.
#9 Seated Hamstring Curl
Sit on a bench with the band looped around your feet and anchored in front of you. Stretch the band by pulling it back towards the base of the bench. Make the exercise more difficult by sitting further away from the anchor point.
#10 Lying Hamstring Curl
With the band anchored low down behind you, lie on your front with the band looped around one ankle. Now stretch the band by bending your leg as far as possible.
#11 Donkey Kick
Start on all fours with one end of the band looped around one foot and the other end underneath your hands. Kick your leg back and up towards the ceiling, keeping your lower back arched.
#12 Kneeling Ab Crunch
Anchor the band high up and kneel down, holding it at either side of your face. Now pull the band by crunching down and bringing your head towards your knees.
#13 Oblique Crunch
Anchor the band low down and loop it around one foot, lying on your side. Now pull the band up with your foot and, at the same time, lift your upper body and bring your elbow to your knee.
#14 Incline Bench Crunch
Lie on an incline bench with the band looped around both feet and anchored down low. Then stretch the band by bringing both knees up towards your head.
#15 Standing Twist
Anchor the band around shoulder height and stand side-on, holding the band with both arms straight. Stretch the band by twisting at the waist and pulling it horizontally in front of you. Standing further away makes the exercise more difficult.
#16 High-Low Woodchop
Anchor the band high up and, holding it with both arms straight, pull it down and towards your opposite foot. Done right, you should feel the exercise in your oblique muscles.
#17 Low-High Woodchop
Same as the previous exercise except this time anchor the band down low and pull it diagonally upwards.
#18 Side Bend
Stand on one end of the loop with one foot and hold it at your side with tension in the band. Stretch the band by bending to the opposite side.
#19 Good Morning
Stand on the band and loop the other end around your neck while bending forward at the waist. Keeping your lower back slightly arched, stretch the band by standing up straight.
#20 Kneeling Superman
Start on all fours with the band looped around one hand and the opposite foot. Keeping your lower back arched, stretch the band by lifting your leg and arm as high as possible.
#21 Band Pull Through
Anchor the band at waist height and grasp hold of it by reaching behind you through your legs. Now pull the band forward through your legs using mainly your lower back muscles and glutes.
#22 Push Up
Sling the band around your back and hold it in your hands in a plank position. Now perform push ups with the added resistance from the band.
#23 Incline Chest Press
Start in a forward stance with your back foot stepping on one end of the loop and holding the other end at your chest. Now stretch the band by pushing it forward and up towards the ceiling with both hands.
#24 Single Arm Chest Press
Anchor the band at chest height and stand facing away in a forward stance. Press the band forward using one hand and twisting your body slightly.
#25 Single Arm Chest Fly
With the band anchored at chest height, stand side-on and hold the end of the loop with one hand in front of you, arm slightly bent. Stretch the band by pulling it horizontally across your body, feeling the exercise in one pectoral muscle.
#26 Assisted Dip
Hold the loop at either end onto the bars and keep the middle of the band under your knees. Now perform dips as usual except with the band making the exercise easier.
#27 Resisted Dip
This time, make the exercise more difficult by slinging the band over your shoulders.
#28 Bent Over Row
Stand on the middle of the band and bend at the waist to hold either end of the loop. Keeping a straight back, pull the band up, squeezing your shoulder blades together at the top of the movement.
#29 Single Arm Row
Stand in either end of the loop in a wide forward stance and hold the band in the middle. Now pull the band up, keeping your back straight.
#30 Standing Row
Anchor the band at chest height and stand square on, holding the band in front of you with straight arms. Stretch the band by pulling it in to the centre of your chest.
#31 Face Pull
Same as the previous exercise except this time hold the band with your hands apart and pull it up to your face.
#32 Pull Apart
Hold the band in front of you with your arms straight or slightly bent. Pull it apart horizontally as far as possible, squeezing your shoulder blades together at the end of the movement.
#33 Reverse Fly
Stand on the middle of the band, bending at the waist, and hold either end of the loop. Keeping your lower back slightly arched, pull the band outwards and upwards as far as possible.
#34 Assisted Pull Up
Loop the band onto the bar and put both feet into the loop. Now perform pull ups, with the band making the exercise easier.
#35 Lat Pull Down
Anchor the band high up and hold onto it at head height. Stretch it by pulling it down to your waist without bending your arms.
ARM & SHOULDER EXERCISES
#36 Shoulder Press
Stand inside the loop and hold the other end at shoulder height. Now push the band up over your head as far as possible, keeping your body straight.
#37 Front Raise
Stand inside the loop and hold the other end at waist height. Without bending your arms, stretch the band upwards as far as possible.
#38 Lateral Raise
Stand on one end of the loop and hold the band at your side. Now stretch it up with one hand as far as possible, without bending your arm.
#39 Overhead Pull Apart
Hold the band over your head with straight arms. Then stretch it apart by lowering your arms to the side without bending them.
#40 Rear Pull Apart
Hold the band behind you with straight arms and pull it apart without bending your arms.
#41 Bicep Curl
Step on one end of the loop and hold the other end in one hand. Now pull the band up to shoulder height, keeping your elbow at your side.
#42 Tricep Extension
Anchor the band around waist height and hold the other end in one hand with some tension in the band. Bending at the waist and keeping your back straight, push the band backwards until your arm is locked out.
#43 Overhead Tricep Extension
Stand inside the loop with one foot and hold the other end behind your head with your elbow pointing up. Stretch the band up towards the ceiling with one hand until your arm is straight.
Stand on the middle of the band and hold either end of the loop at your sides. Stretch the band by shrugging your shoulders up as high as possible.
#45 Upright Row
Stand inside the loop and hold the other end in front of your waist. Now pull the band up in front of your body up to your chin, keeping your elbows high.
#46 One Arm Push Up
Attach the band above you and loop it around your waist. Now you can perform one-arm push ups with the band taking some of the weight off.
#47 Planche Push Up
With the band attached up high, loop it around your ankles. Try to hold a planche position statically. You can also add variety by doing planche push ups.
#48 One Arm Pull Up
Loop the band onto the bar and hold onto the bar with one arm. Holding onto the band with your other arm will make one-arm pull ups easier, letting you progress gradually into the exercise.
#49 Muscle Up
Loop the band onto the bar and step into it. Now perform muscle-ups with the band making the exercise easier.
#50 Front Lever
Loop the band onto the bar onto the bar you hold onto or, if possible, a little further forward. Now you can perform the front lever with the band taking some of the weight off.