Resistance Band Exercises: Technique, Muscles and Swaps
Bands are light, cheap and travel well. Tension rises as the band stretches, so the end of each rep is the hardest part.
Chest
- Resistance Band Chest Fly Beginner
- Resistance Band Chest Press Beginner
Back
- Resistance Band Lat Pulldown Beginner
- Resistance Band Row Beginner
Shoulders
- Band External Rotation Beginner
- Band Face Pull Beginner
- Band Pull-Apart Beginner
- Resistance Band Lateral Raise Beginner
- Resistance Band Overhead Press Beginner
Biceps
- Resistance Band Bicep Curl Beginner
Triceps
- Resistance Band Tricep Pushdown Beginner
Legs
- Banded Squat Beginner
Glutes and Hamstrings
- Banded Clamshell Beginner
- Banded Glute Bridge Beginner
- Banded Glute Kickback Beginner
- Banded Lateral Walk Beginner
- Resistance Band Deadlift Beginner
- Resistance Band Good Morning Beginner
Core
- Pallof Press Beginner
- Resistance Band Woodchop Beginner
Back to the full exercise directory.
Compiled by the Unite Journal Crew. Last checked October 2026.