Resistance Tube Exercises: A Complete Program from YOUTRAINFITNESS^® 

A Resistance tube and resistance band (mini band) are two of the best pieces of exercise equipment that you can use to strengthen your muscles when traveling, at home, or work.

Resistance bands have been around since the early 20^th century.  Real simple, for distinction purposes, resistance tubes have handles and resistance bands (mini band) does not.  When most people use the term resistance band then often mean resistance tube.  For the purpose of reaching a wider reading audience for search engine optimization, the term resistance band will be used periodically to mean resistance tube.  When referring to an actual resistance band (e.g. mini band) the term mini band or mini loop band will be used.  Resistance tubes and bands are durable, cost effective and portable; this allows you to use them at home or at the gym when traveling.

Resistance Tube and Band Use When Traveling

When traveling, you can place the resistance tubes or resistance bands (mini band) in your carry bag for performing exercises in your hotel room.  You can use the mini band to perform, mini band walks, mini band arm workouts, mini band squats, mini band lateral crawls, mini band leg exercises, mini band exercises for upper body. mini band exercises for glutes, mini band exercises for arms, mini band exercises for hips as well as mini band exercises for warm up.  For individuals who like to improve their sports performance, you can also perform mini band exercises for basketball, mini band exercises for football, mini band exercises for volleyball, mini band exercises for soccer, mini band exercises for tennis, and many other sports to include fit and unfit individuals. 

Resistance Tube and Band Use for fit and unfit individuals?

If you are every wondering if resistance tube and band exercises are appropriate for fit and unfit individuals, the answer is YES!  Resistance tubes or resistance bands (mini band) can be used by fit and unfit individuals to include men and women for performing a total body exercise.  The challenge sometimes with using a resistance tube or resistance band (mini loop band) is knowing how to use them properly for a full body workout.  Below, we show you the proper way with instructions.  We also recommend getting the resistance tube and resistance band (mini loop band) sets that we offer.  The quality is superior and if you are not satisfied, you may return then with no questions asked!  Once you get these products, you will have all of the equipment that you need to perform every exercise on this page.

Below are instructions and illustrations of how to perform the exercises that will increase muscular strength and endurance in your chest, back, shoulders, core, upper legs, buttocks, inner legs, outer legs and lower legs. You can also learn more by checking out these mini band exercise or a combination post for both resistance bands and resistance tubes.

Be sure to bookmark this page as we will continue to add more information.

I. Standing Resistance Band Chest Press (muscle areas strengthened – chest, front shoulders, back of arms)

Place door anchor at the middle of the hinge side of door [Pos. 2] and place resistance tube securely through loop of the door anchor. With your back to door, grab handles at chest level, elbows bent, palms down and one foot in front of the other as pictured above.  Keep upper body firm (engage core) while pressing handles forward.  Return elbows to chest level with elbows bent and repeat for a total of 8-12 or 12-15 repetitions

II. Standing Resistance Band Back Rows (muscle areas strengthened – upper back and front of arms)

Position door anchor approximately center of the hinge side of door [Pos. 2] and place resistance tube securely through loop of the door anchor.  While facing the door, grab handles with arms extended, palms faced inward and stand with feet shoulder width apart.  Step back until there is tension on the resistance tube.  Engage core and pull handles towards chest level until elbows reach your sides.  Return handles to the arms extended start position and repeat for a total of 8-12 or 12-15 repetitions

III. Standing Resistance Band Shoulder Press (muscle area strengthened – front and side shoulders)

Grab a resistance tube and place both feet evenly spaced shoulder width apart.  Position your hands to your side.  Engage core, bend knees slightly, bend at elbow and lift handles to shoulder level with palms faced forward.  Press both arms overhead, exhale during the lifting phase, then inhale and lower arms back to the start position.  That’s one rep. Repeat the movement again or 8-12 or 12-15.

IV. Standing Resistance Band Shoulder Reverse Flys (muscle area strengthened – rear shoulders)

Attach the resistance tube to the door anchor at the center of the hinge side of the door [Pos.2].  Grab the handles with feet shoulder width apart and hands raised at chest level with no slack on the tube.  Engage core and pull arms apart from each other out to the side at shoulder level until the arms are position at 180 degrees (body forming a “T” as pictured above). Elbows may be bent slightly.  Raise your arms evenly out to your side until they both reach shoulder level then lower arm back to the start position.  Pause, then return the arms back to the start position.  Repeat again for 8-15 or 12-15 repetitions

V. Standing Resistance Band Biceps Curl (muscle area strengthened – front of arms)

Grab handles palms faced up to your sides.  Stand on the center of the resistance tube with both feet evenly spaced shoulder width apart.  Engage core and pull handles up while bending elbows and keeping elbows close to sides until handles reach shoulder level.  Return handles to start position and repeat for a total of 8-12 or 12-15 repetitions.

VI. Standing Resistance Band Triceps Extension or Kickbacks (muscle area strengthened – back of arms)

Position door anchor at middle to top of the hinge side of door below [Pos. 1].  Place resistance tube securely through loop of the door anchor.  Grab handles with palms faced forward and stand with feet shoulder width apart.  Pull down on the handles with elbows close to sides, bent at approximately 90 degrees (start position).  Engage core and push down on handles until arms are fully extended.  Return handles to start position and repeat for a total of 8-12 or 12-15 repetitions

VII. Kneeling Resistance Band Anti-rotation Core Press (muscle area strengthened – core)

Position door anchor below [Pos. 2] on the hinge side of door.  Fasten ankle strap to the door anchor loop and clip resistance tube to ankle strap “D” ring.  Grab the handle of the tube and step away from door until arms are fully extended in front of you.  Once you feel tension on the tube, kneel down on your comfortable mat, engage the core and pull hands in towards your chest, then press hands straight out in front of you.  Repeat for a total of 8-12 or 12-15 repetitions then perform the same for the other side

Variation: Press the handles straight out in front of you and hold that position for up to 30 seconds. Repeat for the other side.  You may also stand and perform this exercise.

VIII. Resistance Band Squat (muscle areas strengthened – front and back of upper legs and buttocks)

Grab handles of the resistance tube and stand on its center with both feet evenly spaced shoulder width apart.  Bring handles of the resistance tube up to shoulder with palms faced forward; elbows in front of the resistance tube.  Engage core and bend at hips and knees with both legs to a comfortable crouching position.  Stand up then repeat for a total of 8-12 or 12-15 repetitions.

IX. Standing Resistance Band Leg Adduction with chair (muscle area strengthened – inner upper leg)

Position door anchor at the bottom of the hinge side of door [FIG. 1]  Attach ankle strap to metal clip of the resistance tube and place resistance tube with ankle strap securely to the loop of the door anchor.  Attach ankle strap to ankle nearest to the door.  Hold on to a sturdy chair for support, engage core and move ankle across the body in front of the supporting leg.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides

Variation: For greater tension, setup the ankle strap as shown in [FIG. 2]

X. Standing Resistance Band Leg Abduction (muscle area strengthened – outer upper leg)

Position door anchor at the bottom of the hinge side of door [FIG. 1] and attach one ankle strap to metal clip of the resistance tube.  Fasten the other ankle strap securely to the loop of the door anchor (as shown in FIG. 1).  Attach ankle strap to the ankle farthest from the door.  Hold on to a sturdy chair for support, engage core and move ankle away from the body.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides.

Variation: For greater tension, setup the ankle strap as shown in [FIG. 2]

XI. Standing Resistance Band Heel Raise (muscle area strengthened – lower leg)

Place door anchor at the bottom of the hinge side of door [Pos. 3] and place tube securely through loop of the door anchor.  Grab handles up to shoulders and walk forward away from door a few steps until there is tension on the tube.  With elbows down and palm forward, raise heels up then lower slowly.  Repeat for a total of 8-12 or 12-15 repetitions

Future Customers

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Recommendations for Performing Exercise

These resistance tube training exercises may be performed in a vertical loading manner for best results.

Vertical loading simply means that you will perform the first exercise and then immediately perform the next exercise without rest until you complete all of the exercises.  Once finished, you can rest for 2-3 minutes and start over from the first exercise.

You may also choose to perform these exercises using a horizontal loading format. 

Horizontal loading is simply to perform 2-3 sets of the same exercise and rest for 1 minute between each set.  Once the 2 or 3 sets are completed, you may perform 2-3 sets of the next exercise with 1 minute rest between each exercise.  To maximize calories expended, consider performing a cardio exercise (for example jumping jacks between each exercise or between every other exercise).

Hydration: Pick up a case of your favorite bottled water

Before performing these exercises, please consult your health care provider to receive clearance to exercise.  Let’s get started…

Last Revised: 04/21/2020

Patrick is an ACSM Certified Exercise Physiologist, the inventor of the PEAMS^® Push-up Mat, organizing member of YOUTRAINFITNESS^®, and a former K-12 physical and special educator of 10 years who loves to help people improve their PRODUCTIVITY and WELLNESS!  

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