Exercise library · 238 movements
Resistance band exercises
Portable resistance for home and travel. Inspect the band and anchor, and record band tension and setup rather than treating the resistance as a fixed dumbbell weight.
These exercises use resistance band as their main equipment. Some need additional equipment; each exercise reference lists its setup.
Browse the exercise instructions
- Band 45-Degree Biceps Curlbiceps
- Band Alternate Incline Chest Press with Twistchest
- Band Alternate Lat Pulldown with Twistback
- Band Alternate Low Chest Flychest
- Band Alternate Low Row with Twistback
- Band Alternating Biceps Curlbiceps
- Band Alternating V-Upcore
- Band Back Extensionback
- Band Behind Neck Shoulder Pressshoulders
- Band Bench Presschest
- Band Bent-Over Hip Extensionglutes
- Band Bent-Over Lat Pulldownback
- Band Bent-Over Rear Lateral Raiseshoulders
- Band Bent-Over Rowback
- Band Bent-Over Wide-Grip Rowback
- Band Biceps Curlbiceps
- Band Bicycle Crunchcore
- Band Calf Raisecalves
- Band Chest Flychest
- Band Close-Grip Biceps Curlbiceps
- Band Close-Grip Pulldownback
- Band Close-Grip Push-Uptriceps
- Band Close-Grip Rowback
- Band Concentration Curlbiceps
- Band Cross-Body One-Arm Chest Presschest
- Band Cross-Chest Biceps Curlbiceps
- Band Deadliftglutes
- Band Deadlift with Single-Arm Rowglutes
- Band Decline Sit-Upcore
- Band EZ Bar Close-Grip Curlbiceps
- Band Face Pullshoulders
- Band Fixed Back Close-Grip Pulldownback
- Band Fixed Back Underhand Pulldownback
- Band Front Lateral Raiseshoulders
- Band Front Plank with Single-Arm Pulldownback
- Band Front Raiseshoulders
- Band Good Morninghamstrings
- Band Half-Kneeling Chopcore
- Band Hammer Curlbiceps
- Band High Flychest
- Band High Knee Lunge with Single-Arm Rowquads
- Band Hip Abductionglutes
- Band Hip Adductionadductors
- Band Hip Extensionglutes
- Band Hip Flexionquads
- Band Hip Liftglutes
- Band Horizontal Biceps Curlbiceps
- Band Horizontal Pallof Presscore
- Band Horizontal Pallof Press with Squatquads
- Band Hyperextensionback
- Band Incline Bench Presschest
- Band Jackknife Sit-Upcore
- Band Kickbacktriceps
- Band Kneeling Crunchcore
- Band Kneeling Lat Pulldownback
- Band Kneeling One-Arm Pulldownback
- Band Kneeling Preacher Curlbiceps
- Band Kneeling Pulldownback
- Band Kneeling Rear Kickglutes
- Band Kneeling Twisting Crunchcore
- Band Lateral Raiseshoulders
- Band Low Alternate Chest Presschest
- Band Low Chest Flychest
- Band Low Chest Presschest
- Band Low Flychest
- Band Lungequads
- Band Lying Leg and Hip Raisecore
- Band Lying Leg Curlhamstrings
- Band Lying Leg Raisecore
- Band Lying Reverse-Grip Pressdowntriceps
- Band Middle Flychest
- Band Narrow-Grip High Rowback
- Band One-Arm Overhead Biceps Curlbiceps
- Band One-Arm Single-Leg Split Squatquads
- Band One-Arm Standing Low Rowback
- Band One-Arm Standing Wide-Grip Low Rowback
- Band One-Arm Twisting Chest Presschest
- Band One-Arm Twisting Seated Rowback
- Band Overhead Side Bendcore
- Band Overhead Single-Arm Triceps Extensiontriceps
- Band Overhead Triceps Extensiontriceps
- Band Pull-Apartshoulders
- Band Pull-Throughglutes
- Band Push Sit-Upcore
- Band Push-Upchest
- Band Pushdowntriceps
- Band Rear Delt Rowshoulders
- Band Resisted Chin-Upback
- Band Reverse Crunchcore
- Band Reverse Curlforearms
- Band Reverse Flyshoulders
- Band Reverse Wrist Curlforearms
- Band Seated Leg Extensionquads
- Band Seated Rowback
- Band Seated Straight-Back Rowback
- Band Seated Twistcore
- Band Seated Wide-Grip Rowback
- Band Shoulder Pressshoulders
- Band Shrugtraps
- Band Side Bendcore
- Band Side Crunchcore
- Band Side Plank Row with Partnerback
- Band Side Step with Horizontal Pallof Holdglutes
- Band Side Triceps Extensiontriceps
- Band Single-Arm Shoulder Pressshoulders
- Band Single-Leg Calf Raisecalves
- Band Single-Leg Reverse Calf Raisecalves
- Band Single-Leg Split Squatquads
- Band Single-Leg Stiff-Leg Deadlifthamstrings
- Band Single-Leg Stiff-Leg Deadlift with Single-Arm Rowhamstrings
- Band Skierback
- Band Skull Crushertriceps
- Band Split Squat with Horizontal Pallof Holdquads
- Band Squatquads
- Band Squat Rowback
- Band Squat Twistcore
- Band Squat with Horizontal Pallof Holdquads
- Band Squat with Single-Arm Rowquads
- Band Standing Alternate Chest Presschest
- Band Standing Chest Presschest
- Band Standing Crunchcore
- Band Standing Hammer Curlbiceps
- Band Standing Hip Extensionglutes
- Band Standing Incline Chest Presschest
- Band Standing Lateral Raiseshoulders
- Band Standing Leg Curlhamstrings
- Band Standing Leg Extensionquads
- Band Standing Leg Raisequads
- Band Standing Rear Delt Rowshoulders
- Band Standing Single-Arm Rowback
- Band Standing Single-Arm Twist Rowback
- Band Standing Straight-Arm Pulldownback
- Band Standing Straight Leg Raisequads
- Band Standing Twisting Crunchcore
- Band Step-Upquads
- Band Stiff-Leg Deadlifthamstrings
- Band Straight-Arm Pulldownback
- Band Straight-Back Standing Rowback
- Band Straight-Back Stiff-Leg Deadlifthamstrings
- Band Straight-Leg Deadlifthamstrings
- Band Thrusterquads
- Band Triceps Kickbacktriceps
- Band Twistcore
- Band Twisting Overhead Pressshoulders
- Band Two-Leg Calf Raisecalves
- Band Underhand Pulldownback
- Band Upper Body Lying Air Bikecore
- Band Upper Body Resistance Dead Bugcore
- Band Upper Crunchcore
- Band Upright Rowtraps
- Band V-Upcore
- Band Vertical Pallof Presscore
- Band Wrist Curlforearms
- Band Y-Raiseshoulders
- Bar Band Air Bikecore
- Bar Band Bent-Over Rear Delt Flyshoulders
- Bar Band Bent-Over Rowback
- Bar Band Down-to-Up Twistcore
- Bar Band Kneeling Incline Presschest
- Bar Band Kneeling Single-Leg Kickglutes
- Bar Band Lying Alternate Leg Pressquads
- Bar Band Overhead Triceps Extensiontriceps
- Bar Band Side Bend Pressshoulders
- Bar Band Single-Leg Reverse Hyperextensionglutes
- Bar Band Skiershoulders
- Bar Band Split Squatquads
- Bar Band Squatquads
- Bar Band Standing Behind Head Military Pressshoulders
- Bar Band Standing Side Bendcore
- Bar Band Standing Single-Arm Upright Rowtraps
- Bar Band Standing Triceps Extensiontriceps
- Bar Band Swingglutes
- Resistance Band 45-Degree Hyperextensionlower back
- Resistance Band Adduction Split Squatquads
- Resistance Band Air Bikecore
- Resistance Band Anti-Rotation Dead Bugcore
- Resistance Band Bent-Leg Kickbackglutes
- Resistance Band Bent-Leg Side Kickglutes
- Resistance Band Bent-Over Neutral-Grip Rowback
- Resistance Band Bent-Over Rear Delt Flyshoulders
- Resistance Band Bent-Over Rowback
- Resistance Band Calf Raisecalves
- Resistance Band Deadlift with Single-Arm Rowback
- Resistance Band Elevated Glute Bridgeglutes
- Resistance Band External Rotationshoulders
- Resistance Band Floor Hyperextensionlower back
- Resistance Band Front Plank with Leg Kickcore
- Resistance Band Front Plank with Single-Arm Pulldownback
- Resistance Band Glute Bridgeglutes
- Resistance Band Half-Kneeling Face Pullshoulders
- Resistance Band Hammer Curlbiceps
- Resistance Band High Knee Lunge with Single-Arm Rowback
- Resistance Band Hip Thrustglutes
- Resistance Band Horizontal Pallof Presscore
- Resistance Band Inverted Rowback
- Resistance Band Jump Lunge with Single-Arm Rowback
- Resistance Band Kneeling Hip Thrustglutes
- Resistance Band Kneeling Side Plankcore
- Resistance Band Leg Curlhamstrings
- Resistance Band Leg Extensionquads
- Resistance Band Leg Kickbackglutes
- Resistance Band Leg Liftquads
- Resistance Band Lungequads
- Resistance Band Lying Abductionglutes
- Resistance Band Lying Leg Raisecore
- Resistance Band One-Arm Bent-Over Rowback
- Resistance Band Overhead Squatquads
- Resistance Band Plank Marchcore
- Resistance Band Pull-Apartshoulders
- Resistance Band Punchchest
- Resistance Band Push-Upchest
- Resistance Band Rear Delt Rowback
- Resistance Band Rear Flyshoulders
- Resistance Band Reverse Hyperextensionglutes
- Resistance Band Seated Biceps Curlbiceps
- Resistance Band Seated Chest Presschest
- Resistance Band Seated Face Pullshoulders
- Resistance Band Seated Hip Abductionglutes
- Resistance Band Seated Shoulder Pressshoulders
- Resistance Band Seated Single-Leg Curlhamstrings
- Resistance Band Seated Straight-Back Rowback
- Resistance Band Side Plankcore
- Resistance Band Side Step with Horizontal Pallof Holdcore
- Resistance Band Single-Leg Glute Bridgeglutes
- Resistance Band Single-Leg Glute Bridge with Straight Legglutes
- Resistance Band Single-Leg Kickbackglutes
- Resistance Band Single-Leg Stiff-Leg Deadlift with Single-Arm Rowback
- Resistance Band Skierback
- Resistance Band Spider Crawlcore
- Resistance Band Split Jump with Single-Arm Rowback
- Resistance Band Split Squatquads
- Resistance Band Split Squat with Horizontal Pallof Holdcore
- Resistance Band Squatquads
- Resistance Band Squat with Horizontal Pallof Holdcore
- Resistance Band Squat with Single-Arm Rowback
- Resistance Band Supine Hip Bridge Marchglutes
- Resistance Band Triceps Pushdowntriceps
- Resistance Band Upper Body Lying Air Bikecore
Exercises by equipment
Find movements for your setup and see the Beacon sessions that use them.
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