Full-Body Resistance Band Exercises 

Upper Body Resistance Band Exercises 

Resistance Band Rows 

Targets: Upper back, lats, biceps 

Anchor the band in front of you. Hold the handles with arms extended. Pull the band toward your torso while squeezing your shoulder blades together. Pause briefly, then return slowly to the start. 

Shoulder Press 

Targets: Shoulders, upper arms 

Stand on the band and hold the handles at shoulder height. Press upward until your arms are fully extended overhead, then lower slowly while maintaining control. 

Lateral Raises 

Targets: Side shoulders

Stand on the band with handles at your sides. Raise your arms outward until they reach shoulder height. Lower slowly, keeping tension on the band throughout the movement.

Bicep Curls 

Targets: Biceps

Step on the band with palms facing forward. Curl the handles toward your shoulders while keeping your elbows close to your sides. Lower back down slowly.

Tricep Extension 

Targets: Triceps

Anchor the band overhead (using a door anchor or a sturdy point). Hold the handles with elbows bent and positioned close to your head. Extend your arms upward until they are fully straight, then slowly bend your elbows to return to the starting position while keeping tension on the band.

Chest Press 

Targets: Chest, shoulders, triceps

Anchor the band behind you at chest level. Hold the handles and step forward to create tension. Press your hands straight forward until your arms are fully extended. Slowly return to the starting position with control.

Glute Bridges

Targets: Glutes, hamstrings

Lie on your back with knees bent and the band placed above your knees. Push your hips upward while squeezing your glutes at the top. Lower your hips slowly with control.

Kickbacks

Targets: Glutes

Anchor the band low around one ankle. Kick your leg backward while keeping your core tight and hips stable. Complete reps on one side before switching.

Side Walks

Targets: Glutes, outer thighs

Place the band around your legs, slightly bend your knees, and step sideways while maintaining constant tension on the band.

Deadlifts

Targets: Glutes, hamstrings, lower back

Stand on the band with feet hip-width apart and hold the band in front of your thighs. Hinge at the hips while keeping your back straight and lower your hands toward your knees or shins. Drive your hips forward and stand tall while squeezing your glutes at the top.

Squats

Targets: Quads, glutes, hamstrings

Stand on the resistance band with your feet shoulder-width apart. Hold the band handles at shoulder height or keep tension under your hands. Lower into a squat by pushing your hips back and bending your knees. Keep your chest upright and core engaged. Push through your heels to return to standing while maintaining tension on the band.

Woodchoppers

Targets: Core, obliques

Anchor the band low. Pull the band diagonally across your body while rotating your torso. Return slowly to the starting position with control.

Russian Twists

Targets: Abs, obliques

Sit on the floor and anchor the band to one side. Rotate your torso while pulling the band across your body, keeping your core engaged.