Resistance Band Exercises
Bicep Curls
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Setup: Stand on the band’s midpoint with feet shoulder-width apart. Grasp each each end of the band with palms facing forward.
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Execution: Keep elbows fixed at your sides and curl your hands up toward shoulder height. Pause briefly at the top, then lower under control until arms are fully extended.
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Benefits: Builds biceps strength and improves elbow stabilization without free weights.
Lateral Raise
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Setup: Stand or sit with feet shoulder-width apart and the band looped under your feet. Hold one end of the band at your side, palms facing inward.
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Execution: With a slight bend in your elbows, lift your arm out laterally until it reaches shoulder level, then lower slowly back to the start.
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Benefits: Targets the medial deltoids for increased shoulder width and stability; seated or standing options let you adapt to your workspace.
Leg Press
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Setup: Sit on the edge of a sturdy chair or bench. Wrap the band around the soles of your feet and hold the ends at chest height.
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Execution: Extend your legs forward by pressing through your heels until knees are nearly straight (avoid locking), then return under control.
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Benefits: Activates quadriceps, glutes, and hamstrings in a low-impact movement ideal for small spaces.
Squat
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Setup: Stand with feet shoulder-width apart on the center of the band, holding the handles at waist height.​
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Execution: Sit your hips back and bend your knees into a squat, keeping your chest upright and knees tracking over your toes. Drive through your heels to return to standing.
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Benefits: Engages quadriceps, glutes, and hamstrings for lower-body strength and stability without needing a squat rack.
Tricep Kickback
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Setup: Stand with both feet on the band and hinge forward at the hips, keeping your back flat. Hold the band ends with elbows bent at 90°.
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Execution: Extend your forearms backward by straightening your elbows, squeezing the triceps at full extension, then return under control.
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Benefits: Isolates and strengthens the triceps, improving upper-arm definition and elbow joint stability.
Reverse Chest Fly
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Setup: Hold the band at chest height. Stand with feet shoulder-width apart, grasping one end in each hand. Start with your arms extended straight in front of you, palms facing each other.
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Execution: With a slight bend in your elbows, pull your hands outward and back in a wide arc, squeezing your shoulder blades together. Pause briefly at full extension, then return slowly to the start position.
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Benefits: Targets the posterior deltoids and upper back muscles to improve posture, shoulder stability, and scapular control.