---
title: "Resistance band exercises"
description: "Resistance band exercises for glutes, shoulders, back and arms. Video technique and the differences between a loop, an anchored band and one with handles."
locale: en
url: "https://hi.fitness/exercises/equipment/resistance-band"
count: 134
type: equipment
code: RESISTANCE_BAND
---

# Resistance band exercises

A resistance band works backwards from a weight. A dumbbell weighs the same at the bottom of the
rep as at the top; a band gives you almost nothing at the start and pulls harder the further you
stretch it. The hardest point is the end, at full contraction, and that one sentence explains most
of what a band is good at and most of what it is not.

That tells you where it fits. It handles the movements that are already strongest at the end: hip
extension, hip abduction, pulling the shoulder blades together. It does less for you when the
point is loading a muscle in the stretch. The atlas carries three different shapes of band, and
each one covers a different part of the list below.

## Why is a band hardest at the top?

Because latex resistance comes from stretch, not from mass. At the start of the rep the band is
short and doing almost nothing; halfway through it starts to pull for real. So the rep has a
completely different shape than the same rep with a dumbbell: empty at the start, heaviest exactly
where the muscle is already fully contracted.

For some movements that lands perfectly. Hip extension, leg abduction, squeezing the shoulder blades
together, locking out a press - all of them are strongest at the end, so resistance that climbs with
the range keeps them under tension right where a weight unloads itself. That is why the band has the
most to offer for glutes and rear delts.

The downside shows up on the other end. If what you want is load in the stretch, flyes for example,
or the bottom of a press, the band gives you the least there. You can make up part of it by setting
up so the rep already starts with some tension on the band, but that does not change the shape of
the curve.

## Loop, long band or handles?

The loop, a closed circle you pull over the thighs or the ankles, does one thing and does it well:
it drags the knees inward and the hip has to resist. That is where clamshells, abductions, bridges
and squats with a band above the knees come from. It costs almost nothing, fits in a pocket, and
covers a solid chunk of the list below.

A long band anchored to a fixed point behaves the most like a cable machine. Face pulls, flyes,
kneeling pulldowns and pull-throughs do need something that will genuinely hold a loaded band,
though: a door frame, a post, or a door anchor. This is the only version where the anchor is a
decision of its own rather than a detail.

A band with handles, pinned under your feet, stands in for dumbbells at home on pulls and curls. Its
advantage is that you set the length with your stance, so the resistance changes smoothly without
swapping gear. The same band also works in reverse: slung over a pull-up bar or across your
shoulders it takes weight off pull-ups and push-ups instead of adding resistance.

## Common mistakes

- **An anchor that lets go** - The band slides out from under your foot or off the door frame exactly when it is stretched tightest, and it comes back at you. Before you start a set, test the anchor with one hard pull.
- **Knees caving in** - A loop above the knees pulls them toward each other, and the whole point of the exercise is to resist that. If your knees close in anyway during a squat or a glute bridge, the band won and there is nothing left to train.
- **Mistaking assistance for resistance** - On pull-ups and push-ups the band is not adding resistance, it is taking weight off you. Progress runs the other way there: a thinner band means harder, not easier.

## Progress the movement

1. **Shorten the working length** - The same band gets noticeably heavier when you work a shorter piece of it. Stand wider on the band or grip it lower before you reach for a different one.
2. **Move the loop further from the joint** - You cannot shorten a loop as conveniently as a long band, but you can move it. The same loop above the knees and around the ankles is two different loads on the hip, because the lever changes length.
3. **Add a second band** - The gaps between bands in a set can be big. Two lighter ones layered together give you an in-between step that no single band in the set offers.

## By equipment

- [Glutes](https://hi.fitness/exercises/muscles/glutes) - 25 exercises
- [Biceps](https://hi.fitness/exercises/muscles/biceps) - 18 exercises
- [Front delts](https://hi.fitness/exercises/muscles/front-delts) - 13 exercises
- [Mid chest](https://hi.fitness/exercises/muscles/chest) - 12 exercises
- [Quads](https://hi.fitness/exercises/muscles/quads) - 12 exercises
- [Upper back](https://hi.fitness/exercises/muscles/upper-back) - 9 exercises
- [Core](https://hi.fitness/exercises/muscles/core) - 8 exercises
- [Lats](https://hi.fitness/exercises/muscles/lats) - 7 exercises
- [Rear delts](https://hi.fitness/exercises/muscles/rear-delts) - 7 exercises
- [Upper chest](https://hi.fitness/exercises/muscles/upper-chest) - 5 exercises
- [Hamstrings](https://hi.fitness/exercises/muscles/hamstrings) - 4 exercises
- [Side delts](https://hi.fitness/exercises/muscles/side-delts) - 4 exercises
- [Triceps](https://hi.fitness/exercises/muscles/triceps) - 4 exercises
- [Calves](https://hi.fitness/exercises/muscles/calves) - 2 exercises
- [Lower Back](https://hi.fitness/exercises/muscles/lower-back) - 2 exercises
- [Forearms](https://hi.fitness/exercises/muscles/forearms) - 1 exercises
- [Lower chest](https://hi.fitness/exercises/muscles/lower-chest) - 1 exercises

## All Resistance band exercises

- [Good Morning Resistance Band](https://hi.fitness/exercises/good-morning-resistance-band) - Hamstrings · Resistance band
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Resistance band
- [Resistance Band Glute Bridge](https://hi.fitness/exercises/resistance-band-glute-bridge) - Glutes · Resistance band
- [Resistance Band Leg Curl](https://hi.fitness/exercises/resistance-band-leg-curl) - Hamstrings · Resistance band
- [Resistance Band Floor Hyperextension](https://hi.fitness/exercises/resistance-band-floor-hyperextension) - Lower Back · Resistance band
- [Band Wrist Curl](https://hi.fitness/exercises/band-wrist-curl) - Forearms · Resistance band
- [Resistance Band Squat](https://hi.fitness/exercises/resistance-band-squat) - Quads · Resistance band
- [Superman Pulls Resistance Band](https://hi.fitness/exercises/superman-pulls-resistance-band) - Lower Back · Resistance band
- [Standing Calf Raise Resistance Band](https://hi.fitness/exercises/standing-calf-raise-resistance-band) - Calves · Resistance band
- [Resistance Band Clam](https://hi.fitness/exercises/resistance-band-clam) - Glutes · Resistance band
- [Resistance Band Leg Kickback](https://hi.fitness/exercises/resistance-band-leg-kickback) - Glutes · Resistance band
- [Band Pullthrough](https://hi.fitness/exercises/band-pullthrough) - Glutes · Resistance band
- [Resistance Band Calf Press Sitting on Chair](https://hi.fitness/exercises/resistance-band-calf-press-sitting-on-chair) - Calves · Resistance band
- [Resistance Band Standing Hip Abduction](https://hi.fitness/exercises/resistance-band-standing-hip-abduction) - Glutes · Resistance band
- [Single Leg Romanian Deadlifts Right Cable Resistance Band](https://hi.fitness/exercises/single-leg-romanian-deadlifts-right-cable-resistance-band) - Hamstrings · Resistance band
- [Resistance Band Pull Apart](https://hi.fitness/exercises/resistance-band-pull-apart) - Rear delts · Resistance band
- [Resistance Band Hip Thrust (Version 2)](https://hi.fitness/exercises/resistance-band-hip-thrust-version-2) - Glutes · Resistance band
- [Upright Row Cable Resistance Band](https://hi.fitness/exercises/upright-row-cable-resistance-band) - Side delts · Resistance band
- [Band Bent-over Row](https://hi.fitness/exercises/band-bent-over-row) - Upper back · Resistance band
- [Resistance Band One Leg Glute Bridge](https://hi.fitness/exercises/resistance-band-one-leg-glute-bridge) - Glutes · Resistance band
- [Resistance Band Glute Bridge Abduction](https://hi.fitness/exercises/resistance-band-glute-bridge-abduction) - Glutes · Resistance band
- [Curtsy Lunges Resistance Band](https://hi.fitness/exercises/curtsy-lunges-resistance-band) - Glutes · Resistance band
- [Standing Hamstring Calf Stretch with Resistance Band](https://hi.fitness/exercises/standing-hamstring-calf-stretch-with-resistance-band) - Hamstrings · Resistance band
- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Pull-up bar
- [Band Face Pull](https://hi.fitness/exercises/band-face-pull) - Rear delts · Resistance band
- [Resistance Band Lying Abduction](https://hi.fitness/exercises/resistance-band-lying-abduction) - Glutes · Resistance band
- [Resistance Band Seated Hip Abduction](https://hi.fitness/exercises/resistance-band-seated-hip-abduction) - Glutes · Resistance band
- [Biceps Curl Resistance Band](https://hi.fitness/exercises/biceps-curl-resistance-band) - Biceps · Resistance band
- [Resistance Band Seated Bent Knee Abduction](https://hi.fitness/exercises/resistance-band-seated-bent-knee-abduction) - Glutes · Resistance band
- [Band Chest Fly](https://hi.fitness/exercises/band-chest-fly) - Mid chest · Resistance band
- [Resistance Band Lying Bent Knee Hip Abduction](https://hi.fitness/exercises/resistance-band-lying-bent-knee-hip-abduction) - Glutes · Resistance band
- [Band Cross Abduction](https://hi.fitness/exercises/band-cross-abduction) - Glutes · Resistance band
- [Chest Press Front Resistance Band](https://hi.fitness/exercises/chest-press-front-resistance-band) - Mid chest · Resistance band
- [Band Bench Press](https://hi.fitness/exercises/band-bench-press) - Mid chest · Resistance band
- [Band Incline Bench Press](https://hi.fitness/exercises/band-incline-bench-press) - Upper chest · Resistance band
- [Overhead Extension Resistance Band Both Arms](https://hi.fitness/exercises/overhead-extension-resistance-band-both-arms) - Triceps · Resistance band
- [Resistance Band Bent Leg Kickback (Kneeling)](https://hi.fitness/exercises/resistance-band-bent-leg-kickback-kneeling) - Glutes · Resistance band
- [Resistance Band One Leg Kickback (Bent Position)](https://hi.fitness/exercises/resistance-band-one-leg-kickback-bent-position) - Glutes · Resistance band
- [Single Arm Overhead Extension Resistance Band](https://hi.fitness/exercises/single-arm-overhead-extension-resistance-band) - Triceps · Resistance band
- [Band Incline Triceps Extension](https://hi.fitness/exercises/band-incline-triceps-extension) - Triceps · Resistance band
- [Resistance Band - Cable Row](https://hi.fitness/exercises/resistance-band-cable-row) - Upper back · Resistance band
- [Resistance Band Standing Balance Glute Kickback](https://hi.fitness/exercises/resistance-band-standing-balance-glute-kickback) - Glutes · Resistance band
- [Band Bent Over One Arm Kickback](https://hi.fitness/exercises/band-bent-over-one-arm-kickback) - Triceps · Resistance band
- [Resistance Band Standing Balance Glute Kickback (Version 2)](https://hi.fitness/exercises/resistance-band-standing-balance-glute-kickback-version-2) - Glutes · Resistance band
- [Seated Resistance Band - Cable Rows](https://hi.fitness/exercises/seated-resistance-band-cable-rows) - Upper back · Resistance band
- [Resistance Band Standing Balance Hip Abduction](https://hi.fitness/exercises/resistance-band-standing-balance-hip-abduction) - Glutes · Resistance band
- [Resistance Band Lying Hyperextension Abduction](https://hi.fitness/exercises/resistance-band-lying-hyperextension-abduction) - Glutes · Resistance band
- [Band Side Bend](https://hi.fitness/exercises/band-side-bend) - Core · Resistance band
- [Band Bicycle Crunch](https://hi.fitness/exercises/band-bicycle-crunch) - Core · Resistance band
- [High Resistance Band Kneeling Crunch](https://hi.fitness/exercises/high-resistance-band-kneeling-crunch) - Core · Resistance band
- [Band Decline Sit Up](https://hi.fitness/exercises/band-decline-sit-up) - Core · Resistance band
- [Lying Abs Resistance Band](https://hi.fitness/exercises/lying-abs-resistance-band) - Core · Resistance band
- [Resistance Band Assisted Push-up](https://hi.fitness/exercises/resistance-band-assisted-push-up) - Mid chest · Resistance band
- [Resistance Band Hip Thrusts on Knees](https://hi.fitness/exercises/resistance-band-hip-thrusts-on-knees) - Glutes · Resistance band
- [Resistance Band Lying Bent Knee Raise](https://hi.fitness/exercises/resistance-band-lying-bent-knee-raise) - Core · Resistance band
- [Resistance Band Squat Jump](https://hi.fitness/exercises/resistance-band-squat-jump) - Quads · Resistance band
- [Resistance Band Upper Body Dead Bug](https://hi.fitness/exercises/resistance-band-upper-body-dead-bug) - Core · Resistance band
- [Resistance Band Reverse Hyper with Stability Ball on Flat Bench](https://hi.fitness/exercises/resistance-band-reverse-hyper-with-stability-ball-on-flat-bench) - Glutes · Resistance band
- [Resistance Band Side Plank Glute Raise](https://hi.fitness/exercises/resistance-band-side-plank-glute-raise) - Glutes · Resistance band
- [Resistance Band Kneeling Leg Half Circle](https://hi.fitness/exercises/resistance-band-kneeling-leg-half-circle) - Glutes · Resistance band
- [Resistance Band Kneeling Leg Half Circle on Bench](https://hi.fitness/exercises/resistance-band-kneeling-leg-half-circle-on-bench) - Glutes · Resistance band
- [Chest Fly High to Low Resistance Band](https://hi.fitness/exercises/chest-fly-high-to-low-resistance-band) - Mid chest · Resistance band
- [Chest Fly Low to High Resistance Band](https://hi.fitness/exercises/chest-fly-low-to-high-resistance-band) - Mid chest · Resistance band
- [Chest Press High to Low Cable Resistance Band](https://hi.fitness/exercises/chest-press-high-to-low-cable-resistance-band) - Lower chest · Resistance band
- [Chest Press Low to High Resistance Band](https://hi.fitness/exercises/chest-press-low-to-high-resistance-band) - Upper chest · Resistance band
- [Band High Fly](https://hi.fitness/exercises/band-high-fly) - Mid chest · Resistance band
- [Band Incline Fly](https://hi.fitness/exercises/band-incline-fly) - Upper chest · Resistance band
- [Band Horizontal Shrug](https://hi.fitness/exercises/band-horizontal-shrug) - Upper back · Resistance band
- [Band Incline Hammer Press](https://hi.fitness/exercises/band-incline-hammer-press) - Upper chest · Resistance band
- [Band Incline Palms Back Press](https://hi.fitness/exercises/band-incline-palms-back-press) - Upper chest · Resistance band
- [Band Low Alternate Chest Press](https://hi.fitness/exercises/band-low-alternate-chest-press) - Mid chest · Resistance band
- [Band Single Arm Pec Fly](https://hi.fitness/exercises/band-single-arm-pec-fly) - Mid chest · Resistance band
- [Band Cross Body One Arm Chest Press](https://hi.fitness/exercises/band-cross-body-one-arm-chest-press) - Mid chest · Resistance band
- [Band Reverse Fly](https://hi.fitness/exercises/band-reverse-fly) - Rear delts · Resistance band
- [Bent Over Rear Deltoid Fly Resistance Band](https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band) - Rear delts · Resistance band
- [Floor Cable Resistance Band Press](https://hi.fitness/exercises/floor-cable-resistance-band-press) - Mid chest · Resistance band
- [Band Pull Up](https://hi.fitness/exercises/band-pull-up) - Lats · Pull-up bar
- [Rear Deltoid Fly Cable Resistance Band](https://hi.fitness/exercises/rear-deltoid-fly-cable-resistance-band) - Rear delts · Resistance band
- [Hammer Curl Resistance Band Simultaneous](https://hi.fitness/exercises/hammer-curl-resistance-band-simultaneous) - Biceps · Resistance band
- [Side Lateral Raise Resistance Band](https://hi.fitness/exercises/side-lateral-raise-resistance-band) - Side delts · Resistance band
- [Band Close-grip Biceps Curl](https://hi.fitness/exercises/band-close-grip-biceps-curl) - Biceps · Resistance band
- [Band Incline Row](https://hi.fitness/exercises/band-incline-row) - Upper back · Resistance band
- [Band Seated Lateral Raise](https://hi.fitness/exercises/band-seated-lateral-raise) - Side delts · Resistance band
- [Band Front Raise](https://hi.fitness/exercises/band-front-raise) - Front delts · Resistance band
- [Band Lying Reverse Grip Row](https://hi.fitness/exercises/band-lying-reverse-grip-row) - Upper back · Resistance band
- [Reverse Grip Resistance Band Simultaneous](https://hi.fitness/exercises/reverse-grip-resistance-band-simultaneous) - Biceps · Resistance band
- [Band Fixed Back Underhand Pulldown](https://hi.fitness/exercises/band-fixed-back-underhand-pulldown) - Lats · Resistance band
- [Band Seated Shoulder Press](https://hi.fitness/exercises/band-seated-shoulder-press) - Front delts · Resistance band
- [Drag Curl Resistance Band](https://hi.fitness/exercises/drag-curl-resistance-band) - Biceps · Resistance band
- [Band Kneeling Single Arm High Row](https://hi.fitness/exercises/band-kneeling-single-arm-high-row) - Upper back · Resistance band
- [Band Seated Neutral Grip Shoulders Press](https://hi.fitness/exercises/band-seated-neutral-grip-shoulders-press) - Front delts · Resistance band
- [Zotman Curls Resistance Band Simultaneous](https://hi.fitness/exercises/zotman-curls-resistance-band-simultaneous) - Biceps · Resistance band
- [Band Concentration Curl](https://hi.fitness/exercises/band-concentration-curl) - Biceps · Resistance band
- [Band Rotating Hammer Grip Incline Bench Row](https://hi.fitness/exercises/band-rotating-hammer-grip-incline-bench-row) - Upper back · Resistance band
- [Band Single Arm Overhead Press](https://hi.fitness/exercises/band-single-arm-overhead-press) - Front delts · Resistance band
- [Arnold Press Cable Resistance Band Standing](https://hi.fitness/exercises/arnold-press-cable-resistance-band-standing) - Front delts · Resistance band
- [Band Cross Chest Biceps Curl](https://hi.fitness/exercises/band-cross-chest-biceps-curl) - Biceps · Resistance band
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Band Incline Biceps Curl](https://hi.fitness/exercises/band-incline-biceps-curl) - Biceps · Resistance band
- [Lateral Raise to Shoulder Press Resistance Band Cable](https://hi.fitness/exercises/lateral-raise-to-shoulder-press-resistance-band-cable) - Side delts · Resistance band

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