20 Best Exercises You Can Do With A Resistance Band

20 Best Exercises You Can Do With A Resistance Band

Join Chris Heria as he shows you the 20 Best Exercises You Can Do With A Resistance Band. Learn 20 exercises and progressions that anyone can do even beginners and hit every muscle in your body to start getting in the best shape of your life.

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50 Comments

  1. I’m looking for videos that explain Dos and Don’ts for achieving good form. Since I’m not confident that my efforts to imitate the instructor are close enough to the mark for safety and effectiveness, I’m reluctant to increase the weight/resistance.
    I appreciate Chris’s tattoos, though.

  2. #1
    1:55 – Tricep extension (variation 1)
    2:02 – Bent over tricep kickback (variation 2)
    2:10 – Overhead tricep extension (variation 3)

    #2
    2:20 – Lateral bicep curl (variation 1)
    2:30 – Bicep curl (variation 2)

    #3
    2:40 – Straight arm frontal raise

    #4
    2:49 – Lateral raise

    #5
    2:59 – Rear delt fly (single arm)

    #6
    3:10 – Assisted dips (variation 1)
    3:24 – Dips (variation 2)

    #7
    3:37 – Assisted straight bar dips (variation 1)
    3:48 – Straight bar dips (variation 2)

    #8
    3:58 – Push-ups (level 1)
    4:08 – Diamond push-ups (level 2)

    #9
    4:18 – Deadlift (variation 1)
    4:29 – Single arm romanian deadlift (variation 2)
    4:39 – Deadlift row (variation 3)

    #10
    4:48 – Assisted pull-ups (level 1)
    4:57 – High pull-ups (level 2)
    5:06 – Assisted muscle up (level 3)

    #11
    5:17 – Assisted one arm pull up (variation 1)
    5:24 – One arm pull-ups (variation 2)

    #12
    5:31 – Straight arm lat pull down

    #13
    5:40 – Leg raises

    #14
    5:50 – Seated in & outs

    #15
    6:01 – Overhead squat

    #16
    6:10 – Seated calf raises (variation 1)
    6:20 – Seated bent knee calf raise (variation 2)

    #17
    6:29 – Reverse lunges

    #18
    6:40 – Hefesto curls (level 1)
    6:53 – Negative hefesto (level 2)
    7:01 – Assisted hefesto (level 3)

    #19
    7:15 – Assisted planche leans (level 1)
    7:25 – Assisted full planche push-ups (level 2)
    7:32 – Assisted full planche hold (level 3)

    #20
    7:38 – Assisted front lever raises (level 1)
    7:48 – Assisted front lever hold (level 2)
    7:56 – Assisted front lever pull-ups (level 3)

  3. Check Out Coach Dick Hartzell’s Jump Stretch Base at The Original Jump Stretch for the next level of strength training, vertical jump & speed training with resistance bands!!!

  4. Lol with thicker bands, you can work everything without a pole/wall/door.

    The O refers to a latex band open like an O.

    These are specifically for thick latex bands not surgical tubing.

    Stand on and in the band and ohp it, one foot behind the back one handed OHP, upright rows, stand on the band/stand on the band completely layed out, should create handles like how you did your deadlifts in this video, create space with feet for more tension, shrugs/traps. Face pulls, rear dealt fly with band double handed.

    Stand on band like for traps/deadlifts, bring feet closer together, standing row.
    Sit on floor but have band in same setup, bring feet directly together + shoes on, do seated rows.

    Just need a door anchor and you can do single handed lat pull downs (spread that lat out and have line of pull to the side of body/if line of pull from door anchor is infront of you turn so band runs parallel to your side, not front)

    Keep lumbar spine neutral, thoracic can bend toward the end range of motion for harder contraction.

    Can change to having front line of pull for lat thickness. End range of motion, you want to ever-so-slughtly lean your thoracic cavity forward down, it’s ever so slight but gives harder contraction if done right.

    Compound biceps can be done with ease, stand in and on the band and curl the top of the O, as your standing on the bottom of the O.

  5. resistance bands are so versatile and you can do literally any exercise with them, definitely recommend buying a good quality set of them.

  6. #1
    1:55 – Tricep extension (variation 1)
    2:02 – Bent over tricep kickback (variation 2)
    2:10 – Overhead tricep extension (variation 3)

    #2
    2:20 – Lateral bicep curl (variation 1)
    2:30 – Bicep curl (variation 2)

    #3
    2:40 – Straight arm frontal raise

    #4
    2:49 – Lateral raise

    #5
    2:59 – Rear delt fly (single arm)

    #6
    3:10 – Assisted dips (variation 1)
    3:24 – Dips (variation 2)

    #7
    3:37 – Assisted straight bar dips (variation 1)
    3:48 – Straight bar dips (variation 2)

    #8
    3:58 – Push-ups (level 1)
    4:08 – Diamond push-ups (level 2)

    #9
    4:18 – Deadlift (variation 1)
    4:29 – Single arm romanian deadlift (variation 2)
    4:39 – Deadlift row (variation 3)

    #10
    4:48 – Assisted pull-ups (level 1)
    4:57 – High pull-ups (level 2)
    5:06 – Assisted muscle up (level 3)

    #11
    5:17 – Assisted one arm pull up (variation 1)
    5:24 – One arm pull-ups (variation 2)

    #12
    5:31 – Straight arm lat pull down

    #13
    5:40 – Leg raises

    #14
    5:50 – Seated in & outs

    #15
    6:01 – Overhead squat

    #16
    6:10 – Seated calf raises (variation 1)
    6:20 – Seated bent knee calf raise (variation 2)

    #17
    6:29 – Reverse lunges

    #18
    6:40 – Hefesto curls (level 1)
    6:53 – Negative hefesto (level 2)
    7:01 – Assisted hefesto (level 3)

    #19
    7:15 – Assisted planche leans (level 1)
    7:25 – Assisted full planche push-ups (level 2)
    7:32 – Assisted full planche hold (level 3)

    #20
    7:38 – Assisted front lever raises (level 1)
    7:48 – Assisted front lever hold (level 2)
    7:56 – Assisted front lever pull-ups (level 3)

  7. Just started being a truck driver.
    Going to be able to lift 1/2 times during week at hotel gym. Then 1/2 times on weekends while I’m back home at my home gym but all other days on road I plan on doing band workouts. Never did it. Excited to try something new !

  8. Since watching thenx literally made me stronger proper quality content
    I started 4 months ago n was literally shaking due to lack ov strengthening but since watching these top notch vidz i would recommend everyone who wants to stay in gd shape watch thenx best place to b aswell hes form on every training strategy is spot on
    Its always gd to watch and kno how to do wat ever u wana work on full
    U get the best out ov it

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  9. The Agoge diet plan is the best personalized meal plan for gaining muscle fast. I’ve had awesome results so I wanted to share it here.

  10. Does gym band works like free weights in the gym? Does it have the same effect? Thinking to buy some, some advice would be apreciated

  11. Thank you very much for this video, I’ve just bought two elastic bands with different resistances. Please tell me can those exercises with elastic band be done every day, or it’s better to do them every second day with one day of rest between? (Sorry for my bad English, it isn’t my native language)

  12. What are the beat resistance band exercises for when you have no anchor for the bands? Eg in the middle of an empty field?

  13. Yea this video was great having named the exercise and the muscles involved with silent demo. Definitely smashed the like button! Thanks!!

  14. Totally loved the video. The lockdowns proved to be challenging for most people to maintain their health and resistance bands can be a game-changer if you have limited space and want to perform multiple workouts.

  15. 15000 steps over a resistance bands workout all day. 1000+ calories walking vs 200 calorie bands workout. Get the walking 🚶‍♂️ fuck this bands they don’t do shit!

  16. Hello guys, hope y’all doing good.
    I want to ask you about the resistance bands and i can buy just one, anyway what resistance band should i get the 15kg one or the 25kg? , btw i want to build muscle with it and use it for the pull up bar at same time, thanks.

  17. This is a great workout! I already do some similar stuff, but I gotta say I had one bigger always thought I was eating enough and was disappointed

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