Resistance Band Exercises

Resistance band exercises are excellent for home exercise training and sports injury rehabilitation. Exercise bands come in a variety of colors and strengths. The lighter resistance bands are more suitable for wrist and arm exercises whilst the heavy exercise bands are better for large muscle groups such as the legs and back. The length of band required will depend on the exercise but 2m is suitable for most exercises. They can always be doubled up to increase resistance as strength increases.

Use the tabs below to view our resistance band exercises. Each one has a demonstration video with teaching points, muscles worked, related injuries and alternative exercises. The number of repetitions and sets will depend on the strength of the muscles and stage of rehabilitation but most trainers will recommend starting at 1 or 2 sets of 10 reps and progressing to 3 sets of 15 before increasing the resistance.

Bicep curl Bicep curl
Supination Supination
Bent over row Bent over row
Push-up Push-up
Standing chest press Standing chest press
Tricep extension Tricep extension
Wrist extension Wrist extension
Lateral raise Lateral raise
Reverse fly Reverse fly
Internal rotation Internal rotation
Lat pull down Lat pull down
Seated row Seated row
External rotation External rotation
Shoulder Press Shoulder Press
Overhead tricep extension Overhead tricep extension
Pronation Pronation
Wrist flexion Wrist flexion
Pec fly Pec fly
Pullover Pullover
Front raise Front raise
Hip extension Hip extension
Plantarflexion Plantarflexion
Standing hip flexion Standing hip flexion
Hip adduction Hip adduction
Dorsiflexion Dorsiflexion
Standing abduction Standing abduction
Knee flexion Knee flexion
Inversion Inversion
Seated hip flexion Seated hip flexion
Laying abduction Laying abduction
Knee extension Knee extension
Eversion Eversion
Crunch Crunch
Sitting twist Sitting twist
Standing twist Standing twist
Woodchop Woodchop

Why use resistance bands?

Resistance band exercises using exercise bands are excellent for injury rehabilitation. A light resistance band can be used to start with progressing to more difficult bands as strength improves.

They are particularly useful for shoulder rehabilitation. The shoulder joint has a huge range of motion in different planes and the exercise bands are versatile as well as being portable.

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