Resistance Band Workouts for Each Muscle Group


Resistance bands are an incredibly useful workout tool. If you know what you’re doing, you’ll have astonishing results.

To achieve that, you need to make sure your workout is wholesome. It’s a good idea to incorporate resistance band workouts for each muscle group.

Resistance bands are considered to be better than workout machinery. That’s because they target hard-to-reach muscles, which you can’t really do with a machine.

First things first, you need to find the right resistance band for you. If you don’t already have one, you should know that each color represents a different level of resistance.

Already have your band? Let’s get to work!

Top 3 Resistance Band Workouts for Every Muscle

If you’re targeting specific muscle groups, it’s better to do a condensed, focused workout rather than a general one. Here’s all you need to know.

Best Resistance Band Workouts for Toned Arms and Shoulders

Want those arms to be picture-perfect? Several workouts can help you with that.


Time to work those shoulders.

1.     Shoulder Press

This is a regular shoulder press, except it’s with a resistance band, not dumbells. It’s a great exercise for strengthening those shoulders.

With this exercise and most exercises in general, tube resistance bands with handles and loop bands are the best options. 

Stand with both feet on the middle part of the band. With the handles in hand, position the band beneath your shoulders.

Start with your arms curled, and proceed with a regular shoulder press. Press your arms upward then downward at a slow pace.

2.     Lateral Raise
Lateral Raise

To start this workout, step on your band and grab hold of the edges. This can be done with either tube resistance bands with handles or loop bands.

Make sure your shoulders and arms are straight. Raise your arms sideways until they’re at 90 degrees, then bring them back down.

The most important thing to consider is to avoid bending your arms at all. If you do so, your shoulders won’t benefit much.

You can do this exercise with one arm at a time if you prefer.

3.     Shoulder Rotation

External shoulder rotation targets the external rotators of the shoulders, as well as the lower back.

This requires mini bands. You place them around your wrists, making sure your forearms are parallel to the floor, and your palms are facing each other.

While keeping your arms right against your torso, pull them slowly away from each other. As you do this, you rotate your forearm away from your body.

Once your hands are at your shoulders’ width, pause before returning to the start position.

If you’re using a therapy resistance band instead, you can secure it to a closed door and perform the same exercise using one arm at a time.


Now, let’s bring the guns out.

1.     Bicep Curl
Bicep Curl

For the modernized version of this classic exercise, you can stand, sit on a chair, or even on your heels. Secure the other end of your band underneath you before you start.

With your arm close to your body and your elbow beneath your shoulder, pull your band up in a bicep curl.

It can be done with a tube, loop, therapy band, or even a mini band. For the mini band, you can secure the other end using your thigh.

2.     Reverse Curl

Stand on the middle part of your band, and keep your elbows against your body. Start with your hands parallel to the floor, palms facing downward, and pull the band up, then down.

3.     Hammer Curl

Stand in the same position of the reverse curl, only this time, your hands are at a neutral position, which means your palms are facing each other.

Pull the band up then down slowly. Don’t forget to keep those elbows close!


Let’s not forget about the triceps.

1.     Tricep Pulldown

For this workout, you’re going to need a door anchor. This will enable you to use a door to secure the other end of your band.

Fit in your band so that its center is in the door anchor, then attach the anchor to the top side of your door. Now kneel on the floor, for optimum results.

Straighten your back, tuck your elbow close to your body, and keep your chest up. With your hands neutral, pull your band down until your arm is straight.

2.     Triceps Extension

Using your trusty door anchor, attach your band down low. Turn your back on it and hold the handles right behind your head in a neutral position.

Make sure your arms are straight, unmoving, and your elbows are at 90 degrees. Pull your hands up until they’re straight above your head, stop for a second then back down.

Another way of doing this without the anchor is if you press the other end of the bend to your upper left chest using your left hand. Curl your right arm with your elbow over your head and straighten it.

3.     Row to Kickback

Step on the band to create enough tension when pulling it beyond your knees. Bend over just about halfway so that your arm is curled at 90 degrees.

Start with your arms down low, pull them up until they’re curled at 90 degrees, then pause. Pull your elbow slightly out and start pulling your arm back until it’s straight.

Hold that position for a second or two before backtracking to your starting position.

This targets both your shoulders and triceps. It’s a great exercise if you’re strengthening your upper body.

Best Resistance Band Workouts for a Toned Back

Having a strong back is vital for core strength.

Upper Back

Let’s work our way down, starting with the upper back.

1.     Row

This is a simple workout for your back, shoulder blades, and laps. All you need is a band.

Sit down with your legs stretched in front of you. Secure your resistance band using your feet, slightly stretch your arms with your back straight, and get ready to start pulling.

First, start pulling using your shoulder blades. Once they’re as far back as they can go, use your elbows, and pull back the rest of the way.

2.     Wall Lateral Pulldown

You guessed it, find a wall for this workout. With your back up against it, position your mini resistance band around your wrists or thumbs.

Raise your arms above your head, stretched. Now it’s time to start pulling down.

You’re going to want to pull your elbows down until they’re at a right angle, which will stretch the band, toning your upper back and shoulders. Push your hands back up and repeat.

3.     Back Fly

Secure your band somewhere in front of you so that there’s resistance when you raise your arms in front of you.

It’s time to fly; pull your arms back while they’re straight. Keep moving them backward until your body forms a T shape.

Lower Back

Don’t make the same mistake that a lot of people do and focus only on your upper back. The lower back is just as important, if not even more so!

1.     Standing Extensions

Standing extensions is a great workout for not just the lower back, but the mid-back, shoulders, and triceps as well! It’s an excellent way to improve your posture.

Secure your band beneath the door using an anchor. Hold the handles so that when you’re leaning down almost halfway, you have enough traction.

Keep your hips stationary, and your arms straight before you straighten yourself. Make sure you’re using your lower back to bend and straighten, not your hips.

2.     Superman with Resistance Band

Your lower back, glutes, and hamstrings benefit from this old-school workout.

For this one, secure your band to your feet well. It’s a good idea if you put on your training shoes so that the band stays in the ridge and doesn’t move around.

Lie on the floor, face-down, and hold your handles beside you with bent elbows. The band should be on either side of your body but not touching you.

Straighten your arms and legs, then extend your arms forward while raising your chest and legs off the floor all at once.

3.     Good Morning

Position your feet on the center of the band and hold the handles. Bring your hands back behind your head.

Now start slowly bending forward until you’re bent at 90 degrees. Slowly make your way back up.

If you’ve done this before, you’ll know that the lower back isn’t the only thing working here. The glutes and hamstrings get a good workout too!

Best Resistance Band Workouts for a Toned Chest

Let’s define those pectorals with a couple of kicked-up classics.

1.     Bench Press

Find yourself a comfy bench, and fasten the band underneath the legs of the bench. Now, close your eyes, imagine you’re at the gym, and press away.

Don’t go to the gym often? We’ve got you!

With each end in hand, start with bent elbows and push your band upwards until your arms are straight. Voila!

Your triceps also get to work hard in a bench press.

2.     Push-Ups

Loop bands are the best option for push-ups with resistance bands.

Lie face-down on the floor. Hold one end of the loop in your palm, then wrap the band around your back and hold the other end in your other hand.

You should feel the resistance of the band on your back now, that’s good. Proceed with regular push-ups.

Pecs, biceps, triceps, and shoulders are also strengthened with push-ups.

3.     Band Chest Fly

Band Chest Fly

Secure your resistance band so that it’s about your shoulder length. Using a door is the best option for this workout.

Stand where the band is beside you, grab its handle, and raise your arm at shoulder height. Pull your arm until it’s extended in front of your chest.

Pause for a few seconds before slowly returning to your start position. Make sure your arm remains straight throughout.

Best Resistance Band Workouts for a Toned Abdomen

Defined abs are a dream for most people. Here’s how to make them a reality.

1.     Sit-Ups

Tie the band around something low enough then get on the ground. Lie down on your back so that the band is above your head.

With the handles in hand or one end of the loop in both palms, position your hands on top of your knees. Your palms should be facing downward.

Perform your crunch as you normally do, just make sure to keep your arms straight.

2.     Side Plank

Planks are one of the most effective workouts for attaining perfect abs. Imagine how awesome they’d be with the extra traction!

Get in your side plank position with your band in your hands. Plank away! Your arms and shoulders are also worked out as a bonus.

3.     Deadlift

Yes, you guessed it. You can even deadlift with a resistance band! Glutes, thighs, abs, chest, and even the upper back are targeted.

For this one, you’re going to want to stand on your bands so that they’re at less than half-length for more traction. With your back and arms straight, bend your knees and start squatting.

Some people use a post with the resistance band for a mock barbell. To do this, stand on either end of the band and place the post in the middle of the band.

Place your hands on the post as you would a barbell and start your deadlifts.

Best Resistance Band Workouts for Toned Legs

Now we’re going to kickstart your legs, pun intended.

Hips and Glutes

Read on to discover some of the resistance bands workouts for both hips and glutes.

1.     Clam Shell

Get on the floor and place your mini band around your thighs. Now, pretend you’re a mermaid.

We’re not kidding. Lie down on your side with your arm either curled beneath your head or propping you up.

Now, Daenerys said it best; bend the knees. To be more specific, bend them at 90 degrees.

Push your top knee away from the floor, all while keeping your feet pressed together. Make sure not to move anything off the floor.

Congratulations, you’re officially a clamshell. Well, a clamshell with well-exercised hips and glutes.

2.     Hip Abduction

This workout is easy to do anytime you’re sitting down. Sit on a comfortable yet armless chair and tie your thighs down using your band. Now that you’re a hostage, fight it.

Push your thighs to either side, moving them away from each other. Once they’re as far apart as they can go, pause shortly then return them back.

Hip abduction solely focuses on your glutes and hips.

3.     Donkey Kicks

Again, start on all fours with the band above your knees. Keep your back straight. Your torso should be parallel to the floor.

Now, for the fun part, kick your heel up into the air. Don’t move your hips, only your legs.

You can make it a bit more challenging if you use a loop band and secure one end to your foot while the other remains around your thighs.

This gives you more resistance, which means your hips and glutes worked hard.


Here are great workouts for your quads and hamstrings.

1.     Squat

Grab both ends of the band and stand on its center. Spread your feet apart so that each foot is directly beneath each shoulder.

With your arms straight and your band over your knees, do regular squats.

You can also perform overhead squats, by stretching your band behind your back and extending your arms above your head.

As you probably already know, squats work your quads, hamstrings, glutes, and calves.

2.     Fire Hydrant

Place your mini loop band above your knees and get down on all fours. Your back should be straight and parallel to the floor with your knees at a right angle.

Start by raising one leg to the side, stretching the band as far as you can. Make sure your leg is the only part of your body that moves. Repeat for the other leg.

Your quads, hamstrings, and glutes are all on fire, aren’t they? Sorry, we couldn’t resist.

3.     Reverse Lunge and Curl

This is a combination of two of the best exercises. It’s a combo workout that targets your biceps, glutes, hips, quads, and hamstrings!

Place one leg in the middle of your tube or loop band. With either end in your hands, start with your arms straight and down low.

Move your other leg backward while bending both legs until you lunge, while simultaneously bending your elbows into a bicep curl.

It’s important that you keep your back straight while doing this. 


Want calves of steel? Calf workouts are super simple!

1.     Calf Raise

Stand or sit with your band wrapped around your foot. Now raise your toes up in the air, then back down. Repeat and switch legs. That’s it!

2.     Calf Flexion

Sit on the ground and stretch your legs in front of you.

Place the band around the balls of your feet. Now, flex those feet up and forward until you feel tightness in the calves.

3.     Calf Stretch

Once again, on the ground with stretched feet and the band around both feet.

Using your arms, pull your feet back towards your body. Hold them there for a few seconds, feeling the taut calves muscles, then release.

Bottom Line

Now you can easily transform your home or office into a gym! Contrary to popular belief, a resistance band isn’t at all limiting.

There are resistance band workouts for each muscle group. Since resistance bands target hard-to-reach muscles, it’s an irresistible workout tool, another pun intended. 

Now, you can tone your shoulders, arms, chest, abs, back, hips, and legs from the comfort of your home! What’s more convenient than that?

Why are you still here? Go stretch those muscles!