Resistance Bands and Resistance Tubes Exercises For Home & Work

Resistance Bands and Resistance Tubes: A Resurgence

Resistance bands and resistance tubes have always been my go-to exercise equipment when traveling or when I am working from home and unable to make it to the gym. 

Nowadays, resistance bands and resistance tubes have become a standard workout equipment for many people since the coronavirus (COVID-19) manifested itself February 2020 in the United States. 

By mid-March many gyms and non-essential business were ordered to close their doors to help reduce the spread of the virus.  COVID-19 sent a ripple effect throughout the world and government response in many countries was similar (i.e. requesting many non-essential businesses, including gyms, to temporarily close their doors, for people to shelter in place [at home], practice social distancing and wear face coverings). 

To fill the void of gym closures, many people purchased fitness equipment online for performing exercises at home.  Many people also visited blogs, YouTube and other video services websites more frequently to learn how to perform exercises using resistance bands, resistance tubes, dumbbells, kettle bells as well as body weight.  Online search engine sites were now inundated with search terms such as resistance tubes workout, resistance tubes with handles, resistance tube set, resistance tube exercises, resistance tubes vs bands, resistance tube kit, resistance band workout, resistance band exercises, resistance band set, resistance bands with handles, resistance band arm workout, resistance band leg workout, resistance band chest exercises.  

I suspect that’s because the terms resistance bands and resistance tubes are used interchangeably; the two terms were prominent with sometimes similar and other times different search results because “resistance bands” and resistance tubes are commonly used exercise equipment.

In fact, resistance bands and resistance tubes have been around since the early 20th century.  Made of surgical tubing, they were mostly used for rehabilitation purposes.  Nowadays, resistance bands are still used for this purpose; however; their use has expanded beyond its origin.

Just for clarification purposes resistance bands are a continuous loop that come in various sizes and resistance tubes are long with handles attached to both ends.  The resistance bands we carry are called mini bands.  They are 12 inches long and range in tension from extra light to super heavy which are very ideal for many users who want to the benefit of using them for rehabilitation and sports training.  The resistance tubes clips we carry are 48 inches and 56 inches with added handles.  They range in tension for extra light (4lbs equivalent) to maximum heavy (30lbs equivalent)  Added handles provide the versatility for users to add or subtract resistance tube clips to the handles for increased or reduced tension. 

Because resistance band(s) is a more common search term versus resistance tube(s), I will used the term resistance band(s) and resistance tube(s) interchangeably to enhance the search-ability of this post.  In cases where I strictly mean resistance bands based on the definition I gave above, I will use the term mini band(s).

To provide a resource for you, I decided that I would update this previous post I had written on resistance band and resistance tubes plus add some additional exercise ideas.  To also simplify your search process, I have made it easy for you to purchase some quality resistance bands and resistance tubes from our website shop to get started.  Let do it but first…..

Please consult with your health care provider before trying these exercises and we recommend you consult (if not in person, virtually) with a fitness professional to ensure that you are performing the exercises correctly.

 

Resistance Band Chest Press

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

  1. Position door anchor at the middle of the hinge side of door [Pos. 2]
  2. Place resistance tube securely through loop of the door anchor.
  3. 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.
  4. Keep upper body firm (engage core) while pressing handles forward.
  5. Return elbows to chest level with elbows bent and repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Chest Fly

Resistance Band Chest Flys (muscle areas strengthened – chest, front shoulders, back of arms)

  1. Position door anchor at the middle of the hinge side of door [Pos. 2]
  2. Place resistance tube securely through loop of the door anchor.
  3. With your back to door, grab handles at chest level, with arms wide open, elbows bent, palms faced towards the body and one foot in front of the other as pictured above. 
  4. Keep your upper body firm (engage core) while bringing arms towards the center of the body.  Your arms should be extended without locking the elbows. 
  5. Return arms to start position and repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Pushup

Resistance Band Pushup (muscle areas strengthened – chest, front shoulders, back of arms

  1. Place the resistance tube between your thumb and index finger and loop the tube over your upper back.  Elbows should be bent and hands should be shoulder-width apart while in the lowered push-up position. 
  2. Adjust the tension on the tube based on your strength level.  Keeping your entire body straight from head to ankles, pushup yourself up until arms are extended with a slight bend in elbows. 
  3. Stiffen your belly and squeeze glutes (buttocks) throughout the entire movement. 
  4. Lower body to start position and repeat for a total of 8-12 or 12-15 repetitions.

Mini Band Pushup with Hip Extension

Mini Band Pushup with Hip Extension (muscle areas strengthened – chest, front shoulders, back of arms, butt)

  1. Place a light to medium tension mini band around your ankles.
  2. Position your body in a plank position so that your entire body is in a straight line from head to ankles.
  3. Stiffen your belly and squeeze glutes (buttocks) while lowering your upper body and raising the right leg at the same time.
  4. Push back up the start position.
  5. Next lower the upper body while raising the left leg at the same time.
  6. Continue to alternate raising right and left leg for a total of 8-12 or 12-15 repetitions.
Mini Band Push-up Exercise
Mini Band Push-up Exercise

Resistance Band Back Row

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

  1. Position door anchor at center of the hinge side of door [Pos. 2]
  2. 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.
  3. Step back until there is tension on the resistance tube.
  4. Engage core and pull handles towards chest level until elbows reach your sides.
  5. Return handles to the arms extended start position and repeat for a total of 8-12 or 12-15 repetitions

Resistance Band Back Row

Resistance Band Lat Pulldown (muscle areas strengthened – upper back and front of arms)

  1. Secure the resistance band to the top of the door using the door anchor.
  2. Grab the handles and extend one leg in front of the other with knee bent as pictured.
  3. Lean forward so that the head and shoulders are in alignment.
  4. Engage core muscles and pull handles down to shoulder level.
  5. Pause then return handles to start position.
  6. Repeat for a total of 8-12 or 12-15 repetitions.

Mini Band Lat Pulldown

Mini Band Lat Pull down (muscle areas strengthened – upper back and front of arms)

  1. Place a medium to heavy tension mini band around your wrists.
  2. Lift arms above head and engage core muscles.
  3. Pull hands down and out while stretching the mini band.  Keep continued tension on the band while raising it back up to the start position. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Lat Pulldown
Mini Band Lat Pulldown

Mini Band Back Row

Mini Band Back Row (muscle areas strengthened – upper back and front of arms)

  1. Take a kneeling position with right knee on the ground and left foot on the ground. 
  2. Place a mini bind under left foot. 
  3. Lean slightly forward so that your shoulders and hip are in alignment. 
  4. Engage core muscles and pull band towards you while keeping your elbow close to your side. 
  5. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Row Biceps Exercise
Mini Band Row Biceps Exercise

Resistance Band Shoulder Press

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

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

Resistance Band Shoulder Reverse Flys

Resistance Band Shoulder Reveres Flys (muscle area strengthened – rear shoulders)

  1. Attach the resistance tube to the door anchor at the center of the hinge side of the door [Pos.2]. 
  2. Grab the handles with feet shoulder width apart and hands raised at chest level with no slack on the tube. 
  3. 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.
  4. Raise your arms evenly out to your side until they both reach shoulder level then lower arm back to the start position.
  5. Pause, then return the arms back to the start position. 
  6. Repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Shoulder Front Raise

Resistance Band Shoulder Front Raise (muscle area strengthened – front shoulders)

  1. Grab a resistance tube handles with palms down, knees slightly bent and core engaged. 
  2. Raise your arms straight out in front of you until they reach shoulder level.
  3. Pause, then slowly lower back to the starting position. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Shoulder Lateral Raise

Resistance Band Shoulder Lateral Raise (muscle area strengthened – side shoulders)

  1. Grab a resistance tube handles with palms facing your hips, knees slightly bent and core engaged. 
  2. Raise your arms straight out to the side until they reach shoulder level.
  3. Pause, then slowly lower back to the starting position. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Triceps Kickback

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

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

Mini Band Triceps Extension

Mini Band Triceps Pushdown (muscle area strengthened – back of arms)

  1. Loop mini band between right thumb and index finger
  2. Place right hand on the top of the left chest. 
  3. Grab the bottom of the mini band with left hand and pull down on mini band while straightening arm. 
  4. Pause when left arm is fully extended then return left arm to start position.  
  5. Repeat for a total of 8-12 or 12-15 repetitions. then switch hand position for other side.
Mini Band Arm Workout Triceps Extension
Mini Band Arm Workout Triceps Extension

Resistance Band Biceps Curl

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

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

Mini Band Biceps Curl

Mini Band Biceps Curl (muscle area strengthened – front of arms)

  1. Grab the mini band with right hand inside the loop, faced palm up and left hand palm faced down. Both arms should be extended at waist level.
  2. Position feet shoulder-width apart and bend right arm until mini band reaches shoulder level.
  3. Lower arm and repeat. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Biceps Curl
Mini Band Biceps Curl

resistance-band-kneeling-anti-rotation-core-press

Resistance Band Anti-rotation Core Press Exercise (muscle area strengthened – core)

  1. Position door anchor below [Pos. 2] on the hinge side of door. 
  2. Fasten ankle strap to the door anchor loop and clip resistance tube to ankle strap “D” ring. 
  3. Grab the handle of the tube and step away from door until arms are fully extended in front of you. 
  4. Once you feel tension on the tube, kneel down on your comfortable mat,
  5. Engage the core and pull hands in towards your chest, then press hands straight out in front of you. 
  6. 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.

Resistance Band High to Low Wood Chop

Resistance Band High to Low Wood Chop  (muscle area strengthened – core)

  1. Attach the door anchor to the top of the door on the hinge side and run the tube through the anchor loop. 
  2. Position your side to the resistance band and grab the handle with both hands
  3. Step away from the door until there is tension on the tube.  You should be about arm’s length from the door with arms fully extended. 
  4. In one motion, pull the handle down and across your body to your front knee while rotating your torso down to the ground. 
  5. Stiffen your belly, keep you back straight, pivot your back foot and bend your knees to get a full range of motion. 
  6. Maintain straight arms throughout the movement then return to the start position by standing up while pivoting your other foot to the standing position. 
  7. Repeat for a total of 8-12 or 12-15 repetitions.

Resistance Band Low to High Wood Chop

Resistance Band High to Low Wood Chop  (muscle area strengthened – core)

  1. Attach the door anchor to the bottom of the door on the hinge side and run the tube through the anchor loop. 
  2. Position your side to the resistance band and grab the handle with both hands and step away from the door until there is tension on the tube.  You should be about arm’s length from the door with arms fully extended. 
  3. In one motion, pull the handle up and across your body to your front knee while rotating your torso down to the ground. 
  4. Stiffen your belly, keep your back straight, pivot your back foot and bend your knees to get a full range of motion. 
  5. Maintain straight arms throughout the movement then return to the start position by standing up while pivoting your other foot to the standing position. 
  6. Repeat for a total of 8-12 or 12-15 repetitions. 

Mini Band Glute Bridge

Mini Band Glute Bridge with Abduction  (muscle area strengthened – glutes and core)

  1. Place a medium to heavy mini band over the top of knee and lay on back with knees bent and feet on the ground. Hands should be positioned to the side with palms faced down.
  2. Raise hips while pressing legs outward. 
  3. Pause, return legs inward then lower hips to the ground. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Glute Bridge
Mini Band Glute Bridge

Mini Band Clam Shell

Mini Band Clam Shell (muscle area strengthened – glutes and hips)

  1. Place a medium to heavy mini band over the top of knee and lie on your side with one leg lying above the other.
  2. Rest your head on your hand and bend your hips and knees. 
  3. Lift the top knee upwards while the feet remain in contact with each other.  Pause.
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Clam Shell Exercise
Mini Band Clam Shell Exercise

Resistance Band Squat

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

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

Mini Band Squat

Mini Band Squat (muscle areas strengthened – front and back of upper legs and buttocks)

  1. Position feet shoulder-width apart. 
  2. Engage core and bend at hips and knees with both legs to a comfortable crouching position. 
  3. Stand up then repeat for a total of 8-12 or 12-15 repetitions
Mini Band Squat
Mini Band Squat

Mini Band Hamstring Curl

Mini Band Hamstring Curl (muscle areas strengthened – back of leg)

  1. Place the left foot between the loop of the left side of the mini band and right ankle inside the loop.
  2. Position your hands at your waist.
  3. Lift your left heel up to your but, pause, then lower your foot to the ground. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Hamstring Curl & Hip Flexion
Mini Band Hip Flexion and Hamstring Curl

Mini Band Hip Flexion

Mini Band Hip Flexion (muscle areas strengthened – front of upper legs)

  1. Place both feet between the loops of the mini band.
  2. Position your hands at your waist. 
  3. Lift your right leg with knee bent, pause, then lower your foot to the ground. 
  4. Repeat for a total of 8-12 or 12-15 repetitions.
Mini Band Hip Flexion Exercise
Mini Band Hip Flexion Exercise

Mini Band Monster Walk

Mini Band Monster Walk  (muscle areas strengthened – front of upper legs and gutes)

  1. Place the mini band above the top of the knees with both feet parallel to each other.
  2. Step forward with right foot about shoulder-width apart while taking a long step so that there is tension on the band.
  3. Pause, then take another step forward with the left foot while keeping tension on the band. 
  4. Continue walking in this fashion for a predetermine distance then walk backward the same way by stepping back with left foot then right foot and so on.
Mini Band Monster Walk
Mini Band Monster Walk

Mini Band Hip Abduction

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

  1. Position door anchor at the bottom of the hinge side of door [FIG. 1
  2. Attach one ankle strap to metal clip of the resistance tube. 
  3. Fasten the other ankle strap securely to the loop of the door anchor (as shown in FIG. 1). 
  4. Attach ankle strap to the ankle farthest from the door. 
  5. Hold on to a sturdy chair for support, engage core and move ankle away from the body. 
  6. 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]

Mini Band Hip Abduction

Mini Band Hip Abduction (muscle area strengthened – outer upper leg)

  1. Place the mini band around your ankles and hold on to a supporting object (chair).
  2. Brace your abdominal muscles and bend your knees slightly. 
  3. Lift the right foot off the ground and move your right leg away from your body. 
  4. Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground. 
  5. Repeat for a total of 8-12 or 12-15 repetitions then switch sides.

Mini Band Lateral Walk

Mini Band Lateral Walk

  1. Place the mini band around your ankles and slightly bend knees.
  2. With hands at the hips move to one side by pushing with the leading foot slowly allowing the trailing foot to replace the position of the leading foot. 
  3. Repeat for a total of 8-12 or 12-15 repetitions then repeat movement in the opposite direction.
Mini Band Lateral Walk Exercise
Mini Band Lateral Walk Exercise

Resistance Band Hip Adduction

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

  1. Position door anchor at the bottom of the hinge side of door [FIG. 1
  2. 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. 
  3. Attach ankle strap to ankle nearest to the door. 
  4. Hold on to a sturdy chair for support, engage core and move ankle across the body in front of the supporting leg. 
  5. 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]

Mini Band Hip Adduction

Mini Band Hip Adduction (muscle area strengthened – inner upper leg)

  1. Place the mini band around your ankles and hold on to a supporting object (chair).
  2. Brace your abdominal muscles and bend your knees slightly. 
  3. Lift the right foot off the ground and move your right leg across your body. 
  4. Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground. 
  5. Repeat for a total of 8-12 or 12-15 repetitions then switch sides.
Mini Band Hip Adduction
Mini Band Hip Adduction

Mini Band Hip Extension

Mini Band Hip Extension (muscle area strengthened – glutes)

  1. Place the mini band around your ankles and hold on to a supporting object (chair).
  2. Brace your abdominal muscles and bend your knees slightly. 
  3. Lift the right foot off the ground and move your right leg behind your body. 
  4. Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground. 
  5. Repeat for a total of 8-12 or 12-15 repetitions then switch sides
Mini Band Hip Extension Exercise
Mini Band Hip Extension Exercise

resistance-band-standing-heel-raise

Standing Resistance Band Heel Raise (muscle area strengthened – lower leg) and ankles

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

Mini Band Ankle Plantar Flexion

Mini Band Ankle Plantar Flexion (muscle area strengthened – ankle)

  1. Sit on the floor or chair and rest the back of your lower leg on a rolled towel or foam roller. 
  2. Place a light or medium mini band over the forefoot. 
  3. Engage the core and press your foot forward. 
  4. Pause at the top of the range of motion and slowly return forefoot to the start position. 
  5. Repeat for a total of 8-12 or 10-15 repetitions.

Mini Band Ankle Dorsiflexion

Mini Band Ankle Dorsiflexion (muscle area strengthened – ankle)

  1. Attach  a light or medium mini band around a stable object or attach it to our resistance tube door anchor (towards the bottom of the hinge side of the door). 
  2. Sit on the floor or chair with the mini band in front of you.
  3. Rest the back of your lower leg on a rolled towel or foam roller then place mini band around the your forefoot.
  4. Maintain constant tension on the mini band
  5. Engage the core then pull your foot towards your shin. 
  6. Pause at the top of the range of motion, then return your forefoot slowly back to the start position. 
  7. Repeat for a total of 8-12 or 10-15 repetitions.

Mini Band Ankle Inversion

Mini Band Ankle Inversion (muscle area strengthened – ankle)

  1. Attach  a light or medium mini band around a stable object or attach it to our resistance tube door anchor (towards the bottom of the hinge side of the door). 
  2. Sit on the floor or chair with the mini band on the forefoot closest to the anchor point as shown. 
  3. Rest the back of your lower leg on a rolled towel or foam roller. 
  4. Maintain constant tension on the mini band,
  5. Engage your core then pull your foot towards the center of the body. 
  6. Pause at the top of the range of motion, then return your foot slowly back to the start position. 
  7. Repeat for a total of 8-12 or 10-15 repetitions.

Mini Band Ankle Eversion

Mini Band Ankle Eversion (muscle area strengthened – ankle)

  1. Attach  a light or medium mini band around a stable object or attach it to our resistance tube door anchor (towards the bottom of the hinge side of the door). 
  2. Sit on the floor or chair with the mini band on the forefoot farthest away from the anchor point as shown. 
  3. Rest the back of your lower leg on a rolled towel or foam roller. 
  4. Maintain constant tension on the mini band, engage your core then pull your foot away from the center of the body. 
  5. Pause at the top of the range of motion, then return your foot slowly back to the start position. 
  6. Repeat for a total of 8-12 or 10-15 repetitions.

So there you have it, you can perform all of these exercises for the fraction of the cost of machines or dumb bells. Best of all, these resistance bands (tubes) and mini band will fit well in your carry-on or suitcase and their weight will be less than 5 pounds.  How awesome is that?

We carry the premium quality resistance bands and mini bands that are mentioned. Once you invest in them, you’ll be extremely satisfied with their ease of use, cost and portability.

 Inversion
Mini Band Ankle Exercises

In conclusion, it is uncertain if gyms will operate in the same way as they did before COVID-19 with having to take extra precautions to keep the equipment sanitized, encouraging its staff and customers to continue  practicing social distancing while wearing face coverings.  If you feel that this will be challenging for you to navigate, as mentioned above, resistance bands and resistance tubes will provide you with an opportunity to develop and maintain excellent muscular strength and endurance.  Be safe and stay healthy!

Last Updated 05.17.2020

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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!