10 Best Resistance Bands Workout Exercises for Beginners

10 Best Resistance Bands Workout Exercises for Beginners

A resistance bands workout is a great way to get fit. You can use them in any workout, and they are easy to keep at home or take on the go. 

Resistance bands are also very affordable, which means you don’t have to worry about having enough money for equipment or gym memberships. 

There’s no doubt that resistance bands will become an essential part of your exercise routine—if you haven’t tried them already! 

10 Best Resistance Bands Workout for Beginners

Resistance bands are a great alternative to free weights. They’re inexpensive, portable, and versatile—you can use them in the gym, at home (and even on the road).

The resistance bands have different difficulty levels, ranging from beginner to advanced. The latter is perfect for those who already have some experience with weightlifting and want to take their workouts up a notch by adding some new exercises into the mix. 

It’s also helpful if you’re looking for something that’ll help build muscle tone and strength while still taking up minimal space in your residence!

Here are ten exercises that you can do with resistance bands:

Resistance Band Squats 

To do a resistance band squat:

  1. Stand in the middle of the band with feet shoulder-width apart, facing away from where the band is anchored.
  2. Keep your back straight and chest up.
  3. Make sure your knees don’t go over your toes as you push through them to come back up again. 

You can push more challenging if you like, but keep an equal amount of effort whether or not you’re using all 10 pounds of resistance—you should feel it as much in each leg as well as in one side vs. another (i.e., one thigh might be slightly more potent than another).

Standing Chest Press

Stand with your feet hip-width apart and hold the resistance band in front of your chest. Keep an elbow close to your body, with the other arm at shoulder level. Press up out of a dead stop while keeping the arm closest to you straight, then lower back down without letting go of either hand on the band (you’ll want to keep both hands as close as possible). 

Biceps Curls

Stand with your legs hip-width apart and hold a resistance band in each hand at waist height, arms extended. Keep your elbows close to your body and ensure they’re facing you; keep them straight. Use a slow, controlled motion—don’t just fling the weight up or down like you’re trying to lift it off the ground!—and do three sets of 12 reps on each arm.

Lateral Raises 

For this exercise, you will stand with your legs slightly wider than hip-width apart and hold a resistance band in each hand. Your arms should be at your sides as you do this exercise.

The lateral raise is an excellent way to build up the glutes, hamstrings, and quads simultaneously while also increasing balance strength. You can do this through stabilizing muscles such as:

  • The quadriceps; 
  • Gluteus maximus (gluteus medius and minimus); 
  • Biceps femoris muscle group that extends from the pelvis to the knee joint; gastrocnemius muscle group located below calf bone; 
  • The Tibialis anterior is located mainly on the front of the leg, which helps support weight when walking/running. 

All of these muscles work together during movement, so we must use them properly when doing exercises like lateral raises!

Triceps Extensions 

Hold the ends of a resistance band behind your head at neck height; elbow bent and pointing toward the ceiling.

Stand or sit in front of a wall with feet approximately shoulder-width apart and knees bent slightly. Inhale as you raise your elbows away from your body as high as possible; exhale as you lower them back down to the start position. Repeat 10 times or until fatigue sets in (the exact amount should be enough for both sides). Repeat on another side if desired.

Seated Row 

Anchor the middle of a resistance band at the base of a door frame (or another sturdy object) and sit on the floor facing it with knees bent, holding one end of the band in each hand.

Sit up tall and pull down on your shoulder blades as you bring your arms back towards you, squeezing them together at their peak point before letting them relax down to their natural position again.

Backward Arm Pulls

Here’s how you can perform backward arm pulls:

  • Stand with feet shoulder-width apart.
  • Hold one end of the band in each hand, palms facing your body.
  • Extend arms straight back behind you and keep them there for about 30 seconds, then slowly return to starting position. Don’t let your elbows lock out or swing forward; keep your shoulders down and back throughout this exercise.

Overhead Press

Anchor a looped resistance band at about chest height to a sturdy object in front of you. Keep your back straight and shoulders back, with arms bent at 90 degrees. 

Tuck elbows into the sides so they do not touch the body or any other part of the body; this will decrease muscle tension and increase range of motion (ROM). 

When holding yourself up, keep them locked into place by squeezing your shoulder blades together/pulling them down towards each other. This also helps prevent injury from occurring when performing this exercise for more than five reps per set!

Squat Jumps

In this exercise, you’ll use a resistance band to pull yourself into the air. This is a perfect workout for beginners who don’t have much upper body strength yet because it will help strengthen your core and legs.

  • Attach a looped resistance band just above ankle height to either side of a squat rack or pole (you can also wrap it around two chairs).
  • Stand on top of the pole with one foot in front of you and slightly wider than shoulder-width apart; make sure your back is straight!
  • Keeping both feet firmly planted on the ground, bend at your knees until they’re almost parallel with the floor; then push off by extending your legs so they’re perpendicular to the floor (you should now be standing tall).

Resistance Bands: Perfect For Workouts at Home Without Any Equipment

Resistance bands are great for doing workouts at home without any equipment. You can do resistance band workouts in the comfort of your own home and anywhere else you want.

It’s also easy to store resistance bands, so they don’t take up much space!


As you can see, resistance bands are an excellent tool for beginners who want to get in shape. They’re easy to use, portable and fun. We hope this list of the ten best resistance band workouts for beginners has helped you decide which suits your needs!

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