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Increase Your Intensity and Strength With These 7 Resistance Band Workout Moves

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People sometimes avoid resistance bands because they are unfamiliar with how to use them. Working out with bands feels different than dumbbells and other equipment because resistance if felt during both parts of the exercise.

You don’t have to lift a weight to build strength, thanks to the invention of resistance bands. These small yet powerful tools are perfect for targeting small and large muscle groups and working with compound exercises. Plus, they’re super easy to store at home or pack in a bag and take wherever you travel. What more could you ask for in strength training equipment?

Resistance bands help you perform strength training workouts without weights. They increase the intensity of bodyweight strength training work, helping you see results more quickly. For a single-looped resistance band workout you can do right at home.

Dumbbell Romanian deadlifts

How to:

  • Stand in the middle of the band and hold an end in each hand together with the dumbbell.
  • Begin in a standing position.
  • While keeping your back flat and shoulders retracted, hinge your hips back to load your glutes and hamstrings until your back is parallel to the ground.
  • Complete the movement by driving the hips forward to return to a standing position.
  • Do 10-12 reps.

Banded push-ups:

How to:

  • Begin with the band across your upper back and each end under your hands.
  • Complete standard push-ups.

Dumbbell goblet squat:

How to:

  • Stand with your feet shoulder-width apart inside the band, criss-cross the band and hold the dumbbell at your chest while holding the other end of the band.
  • With your chest up and shoulders retracted, brace your core by creating tension through your midsection and squat down towards the ground.
  • Drive through your feet to return to standing.

Dumbbell bent-over rows:

How to:

  • Standing in the middle of the band, hold an end in each hand together with the dumbbell.
  • Hinge to bring your torso to parallel with the ground.
  • Begin with your arms straight, row to bring your elbows back to bring the dumbbells towards your chest squeezing your lats at the top of the row.
  • Straighten your arms to complete the movement.

Side plank with banded rows:

How to:

  • Ensure the band is attached to a fixed pillar.
  • Begin in a side plank position with hips off the ground and top hand through the band.
  • Ensure you are positioned far enough so there is tension on the band.
  • From your plank position, pull the band towards you using a rowing motion.
  • Complete the movement by extending your top arm back to the starting position.

Pull-throughs with band:

How to:

  • Ensure the band is attached to a fixed pillar.
  • Straddle the band and hold the loose end with both hands.
  • Step away from the pillar to create tension on the band.
  • Maintaining a flat back with retracted shoulders, hinge at the hips.
  • Drive your hips forward to return to a standing position with glutes engaged to complete the movement.

Banded lateral bounds:

How to:

  • Ensure the band is attached to a fixed pillar, and step into the band to bring it around your hips.
  • Step away from the pillar to create tension on the band.
  • Jump laterally away from the pillar landing on your outside foot.
  • Push back towards the pillar landing on your inside foot to complete the movement.
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