8 Exercises With Resistance Bands For At Home

Do you happen to have some resistance bands lying around? Then the possibilities to grow a good portion of muscles are endless. You just need some creativity, and strength trainer Bryan Wolters provides you with that. 

Trainer - and part-time tank - Bryan has put together a list of eight moves that are definitely worth a try. Even when the gyms reopen, these exercises remain perfect for triggering your muscles for optimal growth.

1. Lying pull separately

'This upper back and shoulder exercise can be done standing or lying down, but I prefer the supine version as it allows you to relax your neck and upper traps better. Make sure you keep your elbows fixed, your abs tight and you use an underhand (supinated) grip to keep your shoulders healthy, ”says Bryan.

2. Dead bug

'There are countless ways to do this abdominal exercise, so I chose the most common variation. This exercise is all about stabilizing your back in a neutral position, so make sure you properly 'braced' your waist before putting any tension on your arms. Also, don't pull your knees past your hips to keep tension on the abdominal muscles.

3. Lay curl

'To fully develop your hamstrings you have to train knee flexion, and you do that with leg curls. During this exercise, it is important to engage your abs and glutes to maintain a neutral pelvic and back position. In my experience, this exercise works best if you hold the contracted position for 1 to 2 seconds with each rep.

4. Half kneeling pallet press

This static abdominal exercise is usually performed standing, but I prefer the half kneeling variation. In that position it is easier to maintain a neutral pelvic position. Put your outer leg forward, tighten your stomach before you start the exercise and don't forget to train the other side as well.

5. Face pull

Bryan: 'Of all resistance band exercises, this one is probably my favorite. Using the correct technique is very important with face pulls to keep your shoulders healthy, so be extra strict in the execution. Keep your head back, chin tucked in, ribs down and make sure to pull your hands towards your forehead.

6. Shoulder protraction

This exercise is great for improving the last stretch of your push-ups and working on dynamic shoulder stability. Keep your thumbs up, elbows fixed, and push your shoulder blades all the way forward. This exercise can also be performed standing up, but I prefer the seated version as it reduces spinal movement and helps keep the focus on the movement of the shoulder blades. ' 

7. Crab walk

This exercise is usually performed with a band around the knee or ankle, but I prefer the forefoot version. In addition, there is extra emphasis on training the external rotation of the hip - which puts even more stress on the glutes. Make sure you lean your torso slightly forward. Also, concentrate on pushing your back leg away and always push your knees out well.

8. Triceps pushdown

This triceps classic is usually performed with a cable, but I've always liked the banded version. Aim for a vertical upper arm position throughout the set and lean forward slightly to increase range of motion. In my experience, this exercise works best if you hold the straight position briefly with each rep, ”Bryan concludes.