5 exercises with resistance bands

Resistance bands are as practical as they are efficient – but only if you know how to use them. Without experience, these big elastic bands can easily backfire. But don’t worry – they’re suitable for almost everyone, and it’s easy to learn how they work.

In this article personal trainer, fitness blogger and B.A. of sports science Zimo Tam shares some effective resistance band exercises, designed to stimulate your muscles.

Types of training bands

There are many different types of training bands, which can get a little confusing.

The best known fitness band is the Theraband, which is extremely thin and best suited for something other than normal bodyweight training.

The second variant is the training loop. This fitness band is small, thin and easy to travel with. In contrast to the classic Theraband, the training loop fits around the thighs, to help you execute the perfect squat, crab walk or donkey kick.

Classic resistance bands are thicker and more stable than the Theraband and the training loop.

You can use them for effective whole body workouts or, as many calisthenics athletes do, to make particularly demanding exercises easier. The following 5 exercises will show you exactly how to do this.

5 exercises with resistance bands

1. Rowing

Rowing standing

Rowing sitting

2. Push-ups

Are normal push-ups too easy for you? Then increase resistance by placing your hands in the band and sliding it over your back. It’ll put a whole new strain on your push-ups.

3. Biceps curls

No additional weights? No problem. Resistance bands can train your biceps, too. Simply place your hands on the band as if you were rowing standing up, straighten up and grasp the band so you can feel the resistance. Let’s go!

4. Air squat

Transform a classic air squat with your resistance band. Simply stand on one half of the band, and put the other half around your shoulders depending on what feels comfortable.

5. Air squat – level 2

Are air squats too easy even with a resistance band? Then try stretching your arms upwards while squatting. Now your shoulders, arms and back will be working against the resistance. This requires strength as well as coordination and mobility in the shoulder area.

Regression exercises with resistance bands

As I already mentioned, resistance bands add a new dimension to your normal bodyweight training, and bring lots of variety to your training routine.

1. Pull-ups

Pull-ups are always a challenge for beginners, but resistance bands make pull-ups easier. They also allow you to learn the movement and build up muscles to do one unaided.

2. The Planche

The planche is one of the most difficult calisthenics exercises. Almost every calisthenics athlete wants to master it, but it’s a long and difficult road. Resistance bands, however, will help you get started.

Place the band around your toes and then move it step by step towards the middle of your body. In this way, you’ll train your shoulders, your entire core and legs, which play an important role in the correct execution of the planche.


Therabands, training loops and resistance bands are a great way to intensify your training. They have the same effect as weights in increasing resistance and are a great way to stay toned during times of lockdown. 

Unlike dumbbells, resistance with fitness bands changes over the course of the movement, which makes weight distribution effective and easy on the joints.

They’re small and easy to store and make the ideal solution to training at home or in the fresh air. No matter how, when or where you train: resistance bands are a must-have for every fitness fan.


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