10 Resistance Band Exercises That Will Tone and Sculpt Your Whole Body

Resistance bands are a sneaky great tool to help you transform your physique, which is why we’ve got 10 of the best resistance band exercises to tone your body. But why are resistance bands “sneaky good”? They are a very underrated (and unassuming) tool to help you sculpt an amazing body and transform your physique. Of course, they offer resistance so you can challenge your muscles and grow them. But what’s different is the “strength curve,” which is a fancy way of saying that resistance increases as the band stretches. This is an unbeatable way to train your explosiveness and strength because you have to push or pull harder as you do each repetition. They can even help you if you’re struggling with an exercise because they give you a little support through movement.

Finally, exercise bands come in all kinds of lengths and strengths so you can get the perfect resistance for your level of exercise or experience. They are also super light and small so you can easily pack them in your suitcase, backpack, or gym bag and exercise at your home, hotel, park, or any gym.

Below, you’ll find 10 incredible resistance band exercises that will tone your body. Feel free to add them to your routine or use them instead of your traditional barbell or dumbbell exercises to change things up and build more explosiveness!

Band Pushups, 4 sets, 12 reps

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This list of resistance band exercises that will strengthen your body starts with the band pushup. Using a resistance band is a great way to upgrade the traditional pushup. Not only does this help you build more strength in your upper body, but because it gets harder as you go higher, it will build more explosiveness.

With the resistance band in both hands, place the loop behind your back. Get into a pushup position with your hands about shoulder width apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself, and keep your elbows close to your body as you lower. Push up, and repeat.

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Band Bent-Over Row, 4 sets, 12 reps

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Almost everyone should do more pulling exercises for the upper body than pushing exercises. That’s because pulling exercises like rows strengthen the muscles in your upper back to help straighten your posture and keep your shoulders happy.

Stand on a resistance band with your feet shoulder-width apart and one end in each hand. Bend your knees slightly, and bend at your hips until your body is almost parallel to the ground. Keep your lower back flat, engage your shoulder blades, and row.

Band Squats, 4 sets, 10 reps

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Next on this list of resistance band exercises to tone your body is the band squat. Stand on one end of a resistance band with your feet shoulder-width apart with your toes slightly out, and hold the handles at your shoulders. Start the movement by sitting back and spread your knees. Lower down parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

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Band Good Morning, 4 sets, 10 reps

Trust me if you do them right, there is nothing “pretty” about it. But even so, it’s an incredible exercise that strengthens your glutes, hamstrings, and lower back.

Stand on one end of a band with your feet hip-width apart, and place the other end of the band behind your neck with the loop in front of your body. Push your hips back with a slight bend in the knees, keeping your back neutral, and lower until your body is almost parallel to the ground. Drive through your heels and return to the starting position.

Band Pull Aparts, 3 sets, 15 reps

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Take an exercise band about shoulder width that is held at chest height. Keep your elbows locked. Start by squeezing your shoulder blades, and pull the band until your arms open 180 degrees. Do not arch your back.

RELATED: 16 Best Floor Exercises To Burn Belly Fat

Band Assisted Pull-ups, 4 sets, AMAP (as many as possible)

Loop one end of an exercise band around a pull-up bar, and pull it on itself. Grab a pull-up bar with your palms facing up, and place your bent knees on the bottom loop of the band so it gives you support. Start by squeezing your shoulder blades. Pull yourself up, and lead to your chest.

Band Bicep Curls, 3 sets, 20 to 30 reps

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Stand on an exercise band, and hold the ends with your hands. Curl the bands without swaying your body or leaning back.

Band Tricep Pulldowns, Sets: 3, Reps: 20 to 30 reps

Attach a light band to something sturdy above, and hold the end with both hands. Pin your arms overhead at your sides, and extend your elbows to lockout.

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Band Facepulls, Sets: 3, Reps: 15

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Secure a resistance band to a sturdy pole in front of you. Hold the ends of the band in each hand with your palms facing each other. Begin the movement by squeezing your shoulder blades down and back. Pull the rope towards your chest. For more range of motion, attach two cable rope attachments to the machine, and hold one rope in each hand.

Band Pallof Press, Sets: 3, Rep: 10 each direction (with 3 second pause)

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This list of resistance band exercises to strengthen your body wraps around the Pallof press band. Secure an exercise band at chest height. While facing vertically at the anchor point of the band, grasp the band with both hands, and hold it against your chest. Prepare your core, and squeeze your glutes. Push the band straight up, and hold for three seconds. Bring it back to your chest, and repeat. Then, switch to the side and repeat.

Anthony J. Yeung

Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Mens Health and the founder of GroomBuilder, the destination for men looking to transform their bodies for their weddings. Join this free 5-day course to burn fat and build muscle for the big day! Read more about Anthony

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