Resistance Band Workouts: How to Target and Tone Specific Muscle Groups
One of the best aspects of resistance band training is the ability to isolate and tone specific muscle groups. As founder of resistance brand RARP-ID, I want to provide a guide to strategically targeting each major muscle with focused band exercises.
In this post, we’ll explore unique resistance band moves to effectively work your legs, glutes, back, chest, shoulders, arms, and core. Follow along to learn how to sculpt a strong, balanced physique!
Legs and Glutes
Sculpt your lower body with moves like:
- Squats — Loop band around your feet once the bands are either looped over your shoulder or clipped onto our resistance band bar, squat down and up focusing on good form.
- Leg Extensions — Sit with legs bent at 90 degrees, band anchored to your feet and looped around your shoulder. Lift one leg against resistance, lowering with control.
- Donkey Kicks — For smaller bands, get on all fours, kick legs back straight, pushing against the band. Engage glutes.
- Side Leg Raises — For smaller bands, stand on band with feet together, raise leg out to side against tension.
Back
Build a strong, defined back with exercises like:
- Seated Rows — Sit with legs extended, band anchored under feet, pull band back squeezing shoulder blades.
- Standing Lat Pulldowns — Secure band overhead and pull down with straight arms.
- Reverse Flys — Hinge at hips, raise arms out to sides against band resistance.
Chest and Shoulders
- Chest Press — Lie down on our aerobic step, or without the step sit or stand having the band behind you back while holding the band by chest, press arms straight forward but do not lock out elbows. Keep elbows close to your chest but not next to your body.
- Shoulder Raises — Hold bands by sides with them anchored to the aerobic step or below feet, make sure your elbows are bent, raise hands to shoulder height.
- Front Raises — Same position with the band as above, with arms straight by sides, raise arms forward to shoulder level against resistance.
Arms and Abs
- Bicep Curls — Anchor the bands to the aerobic step or stand on them, hands by hips, curl up to 90 degrees towards shoulders feeling the contraction at the top.
- Tricep Extensions — Anchor the bands to the aerobic step or stand on them, hold band overhead, straighten arm against resistance.
- Standing Ab Crunch — Anchor band under feet, crunch down bringing band to hips.
Keep consistent with your workouts and try and keep a record of your exercise, band type, sets and reps. The consistency will help your body adapt to the movement you are doing, noting down the band type, sets and reps means you can keep track of your progress. As you increase the resistance band level, this means you are progressive overloading and therefore building muscle. These are key for improvements in your training and remember if you are not aching, it does not mean the workout is not working, it just means you are adapting.
We do have a training program if you are interested in learning more, which can be found on amazon. It is free to some Kindle users and if you sign up to our website/newsletter, you will be sent a PDF version and also have a lifetime discount.
Leave a comment and let me know how you get one with these exercise tips!
Richard