At present immediately after the covid-19 pandemic, it’s almost impossible to visit the gym regularly. That’s why gym rats or those who love to be in shape are in trouble. Building a gym in the house is also impossible for all. So, what can be the solution? Resistance bands come into light then. Mainly the best resistance bands exercises for bodybuilding are the savior in this situation.
You don’t need to access gym facilities or expensive equipment to have a full-body workout. A low-budget product like a resistance band will fulfill all of your concerns.
What makes the resistance band irresistible is tha,t it aims for smaller to bigger all types of muscles. Plus, you can do versatile types of full-body workouts with a single resistance band.
From newbies to workout enthusiasts, resistance bands are suitable for all. However, it defines your upper back, and glutes and tightens your core muscles. Here we’ll discuss the best resistance bands exercises for bodybuilding. Other than this here will be some additional discussion. So, to know all the exercises with tips please keep reading.
Can You Workout With Resistance Bands?
When you’re using resistance bands instead of other gym equipment, there is less risk of pain or injury. Not only that but also resistance bands are productive, portable, and cheaper options.
While using a resistance band, your muscle there creates micro-tears because of the force. It helps to grow new stronger muscles. Take rest for 20-30 seconds between the exercise to get the best muscle growth.
Why Resistance Bands Are Good for Bodybuilding?
There is a difference when you’re using a resistance band for exercise. The resistance of the elasticity increases more when the band is stretched. It means that your muscles are getting the highest level of resistance when the joints are in position.
If you add resistance band workouts to your daily free-weight exercise and combine these two. For sure, you’ll get the best result in increasing force and core power. As resistance bands are used from different angles, so it aims at all kinds of smaller or larger muscles. Overall, it’s extremely beneficial for having a full bodybuilding workout.
Resistance Band Workouts for Bodybuilding
A resistance band is extremely efficient for full-body workouts. In this segment here we elaborated on 12 workouts according to the body parts.
All of these exercises will be extremely helpful for your bodybuilding. You can change or alter the positions of each workout to your comfort. Here you go-
1. Arm Exercise
Arm exercises are one of the easiest and most essential types of exercise. Below we’ve explained 2 different types of arm excises. So read on.
Preacher Curls
Preacher curls are one of the outstanding workouts for bicep builders. Here is the process-
Process
- Attach the resistance band to anything sturdy like a wall or door anchor.
- Now, sit 2-3 feet away from the band on the floor, bend your knees and keep them apart. Plus, feet are flat on the floor.
- Place your elbow joint on the knee joint and grab the grip of the resistance band.
- Now, slowly pull the resistance band towards your face direction. Pause for 2-3 seconds when you’re in the face position.
- Slowly release back and keep repeating the process. Do this for 4 sets of 15 reps.
Tricep Kickback
This one is the best for tricep muscle growth. Here’s the process-
Process
- Attach the resistance band to any sturdy and fixed structure like poles. Attach the band at the height of your waist.
- Now, stand 2-3 feet away from the band. Then, bend your knees and keep your knees apart.
- Keep your back straight and core strong.
- Pull the grip of the resistance band towards your hip direction until your hands are fully extended.
- Pause for 3-4 seconds when your hand is fully straight. Release the band slowly then.
- Repeat the process for 4 sets of 15 reps.
2. Shoulder Exercise
Now take a look at some shoulder exercises below.
Lateral Raise
This one forms the shoulder, back, and bicep muscles. The process is given below-
Process
- Step on the loop of the resistance band with one foot and keep the other foot apart. Keep your knee straight.
- Now, hold the other end of the band and keep your arm straight. You can do it like, left foot/right hand or left foot/left hand. Both works.
- Now, stretch the band up to your head height. Pause for a second at the peak point and then release.
- Repeat this for 3 sets of 10 reps.
Shoulder Press
Another powerful workout for the shoulder and back. Here’s the process-
Process
- Stand in between the band loop with two feet together. Keep your knees straight.
- Grab the other end of the bands and pull the grips up to your shoulder height.
- Your palm will face towards your face as you lift a dumbbell.
- Pause on the peak for a couple of seconds, then release.
- Repeat this process for 2 sets of 8 reps.
3. Chest Exercise
To keep your body fit and make you look attractive chest exercises are essential. So let’s move on to some chest exercises.
Chest Press
This one will help you to shape your chest and shoulder area. Here goes the process-
Process
- Attach the resistance band to any sturdy structure around your knee position.
- Now stand 1-2 feet away in the opposite direction of the band. Keep your front leg bending and back leg straight.
- Hold the grip of the band and keep your palm in the opposite direction of your face.
- Now slowly pull the grips of the band towards the upper direction until your hand is fully extended.
- Keep in the position for 3-4 seconds.
- Repeat the process for 3 sets of 8 reps.
Skullcrusher
Though the name sounds pretty scary, this exercise is pretty easy. Here’s the process-
Process
- Set the resistance band at any sturdy structure. Attach it to your ankle position.
- Now lay down on any mat facing the opposite direction of the resistance band.
- Keep back straight and feet on the ground with a knee-bending position.
- Now, pull the grip of the end of the band slowly towards your body direction, palm will be towards the front direction too.
- When your hand will fully extend, pause for a moment then and release slowly.
- Continue the process for 2 sets of 8 reps.
4. Abs Exercise
Another exercise the young generations are the most interested in is the Abs exercise. Below we have added some abs exercises.
Weight-Sit Up
Who doesn’t want sexy abs! By this exercise, you’ll get that.
Process
- Attach the resistance band to the base of any bench.
- Now lie down 1 foot apart facing away from the bench.
- Keep your back straight and knees bent. Feet on the ground flat.
- While pulling up the other side of the band towards your body direction, sit up. Then again release the band and lie down.
- Continue the process for 2 sets of 20 reps.
Back Fly
Build your upper back with this exercise. The process is given below-
Process
- Attach the resistance band to the pole or any sturdy structure around your chest height.
- Now stand 1 foot apart from the pole and face towards the pole.
- Now pull the band towards you and keep your arms straight.
- It should look like T-shape. Your two hands are like the head of T and your body is the base.
- Continue this process for 2 sets of 10 reps.
Bend Over
This one is the easiest and most effective for upper back build-up.
Process
- Stand in the middle of the resistance band and hold each loop in your hands.
- Keep your lower back bent and leaned forward. Back straight.
- Now pull the bands upwards as much as you can by squeezing your shoulder blades.
- Continue this for 2 sets of 10 reps.
Squat
Squat helps to grow your booty muscles. The process is here.
Process
- Stand in between the band and feet will be apart.
- Go to the squat position and keep your palm in an upward direction.
- Now from the squat position, stand straight.
- Continue this process for 3 sets of 15 reps.
Glute Kickbacks
This one seems hard, but if you can do this, trust us your lower back will be the bomb!
Process
- Supporting yourself on your hands and knees position yourself on the ground. Like, when you give a horse ride to kids on your back!
- Now, hook the middle of the band in both of your feet and hold the other sides of the resistance band in each hand.
- Now, push your leg backward until the band is stretched and your leg fully extends.
- Keep your core strong and back straight.
- Once left leg, then right leg. Repeat this process for 4 sets of 15 reps.
5. Calf Exercises
Now learn some exercises for both beginners and professionals
Calf Raise
This workout will strengthen your ankle strength.
Process
- Set the band at the very bottom of any structure, bench, door, or pole.
- Now, stand facing away from the pole and grab the other sides of the band with your hands.
- Keep your hand relaxed with minimum pressure on the band and stand on your toes.
- Continue doing this for 3 sets of 10 reps.
Advantages & Disadvantages of Resistance Band Workouts
Everything in this world has both advantages and disadvantages. Same for this topic. But, for resistance bands advantages are beyond disadvantages. We’ll know both the advantages and disadvantages of resistance band workouts here-
Advantages
- Compared to other tools for workouts, a resistance band is nothing. This is an extremely cost-effective and highly efficient product.
- As for the lightweight and portability, you can carry this band anywhere. Even when you’re on a long vacation in the hotel, you can use it in a hotel room.
- Unlike free weight exercises where gravity plays a role to keep joints under constant pressure. In resistance band create less joint compression. With resistance bands, your muscle gets trained, so no pressure on joints.
- Resistance bands will offer you a unique quality resistance that you won’t find in any free-weight exercises.
- You’ve already seen how many exercises you can do with a single resistance band. There’re many more exercises you can try with a resistance band.
- 90% of all exercise requires the continuous activity of the upper and lower back. So, core strength is involved in all reps. With the elasticity forces, the muscles along with the core are simultaneously getting improved and stable.
- You can not only grow your muscle with a resistance band. But also, fitness, fat loss, cardio exercise, agility, speed, core, muscle strength, balance, and coordination get improved highly.
- With a single resistance band, you can perform extraordinary exercises. Other than these, you can make your exercises.
- There’ll be no more stupid excuses to bunk exercises anymore! With simple and easily accessible resistance band exercise will be en route.
- For the resistance band exercise, the muscles get trained to provide resistance in all movements. Like, jumping, running or walking. It helps in cardio strength and balance.
Disadvantages
- The resistance band may break, crack or tear at one point.
- It’s difficult to measure that how much improvement you’ve achieved.
- Unlike free-weight exercises, resistance bands can’t grow muscle to that extent.
Additional Tips
We are almost at the end of the article. But before that something bonus for our valuable readers. Here’re some tips that may be helpful in your regular exercise session.
- Warm up before doing any vigorous exercise with the band.
- Check if your joints are all right or if you’ve hurt anywhere before starting exercise.
- Control the band with your full body.
- Breath steadily while doing exercise.
- Have a good posture while doing any kind of exercise.
Parting Word
That’s all for today. I hope you got enough information about the best resistance band exercises. The exercises can be done in-home or gym anywhere. With a regular basis routine and integrity, for sure you’ll reach your desired goal. So, have the most suitable for your resistance band and start your journey!