PT Volkan Dincer

Resistance Band Workouts at Home (7 Moves)

As long as Covid-19 continues, going to the gym carries a great risk. That's why it has become very popular to train with resistance band exercises at home during the quarantine period all over the world. Resistance band movements, which we have never tried before, are in the position of everyone's favorite sport. While the trend of doing sports at home is rising rapidly, we have prepared our article on the best resistance band exercises that will help you work out your whole body.

If you don't have resistance bands, you can buy resistance bands in different colors and difficulty levels from So now it's time to practice at home, here we go!

Best Resistance Band Exercises

1. Stretching the Arms Sideways on the Wall

Target muscles: upper back

Keep your back against the wall and place the resistance band around your thumbs or wrists and stretch your arms straight above your head. While stretching with a resistance band at home, pull your arms down and to the side at a 90-degree angle, bringing your shoulder blades together.

2. Back Arm Triceps With Home Resistance Band Workouts

Target muscles: Rear Arm – Triceps

Hold the resistance band in your hands with your elbows bent. Put your right elbow on your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping the resistance band close to your head. As the right arm straightens, you should feel the elastic stretch and the muscles of your right upper arm working.

3. Forearm Biceps With Home Resistance Band Workouts

Target muscles: Forearm – Biceps

Sit in a chair and tuck the resistance band under your right knee and hold it with your right hand. Pull your hand toward your right shoulder against the resistance of the band. As you pull the tire, your upper arm should remain stationary, keeping your elbow under your shoulder and close to your body.

4. Home Resistance Band Movement with Shoulder Rotation

Target muscles: Shoulders, upper back

Bend your elbows and keep them close to your body. Move your forearms to the side to stretch the resistance band. Rotate your palms at the same time to face up.

5. Resistance Band Side Leg Opening Hip Movement

Targeted muscles: hips, hamstrings

Keep your neck, back and hips in line. Move your left leg to the side to stretch the resistance band. Make sure the rest of your body stays still.

6. Leg Thrust Movement With Elastic

Targeted muscles: hips, hamstrings

Keep your neck, back and hips in line. Lift your left leg up to stretch the resistance band.

7. Jumping Squat with Resistance Band

Targeted muscles: Hip

Stand with your feet shoulder-width apart, making sure your toes are parallel or slightly outward. The resistance band should be above your knees. Slowly crouch down and then try to jump up. And again slowly land on your toes.

photo of author
Volkan Dinçer, a graduate of Marmara University BESYO, was born in 1992. Volkan, who started sports at a young age, worked as a PT in various fitness centers after graduation and currently continues to work as a personal fitness trainer in a gym.

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7 comments on “Resistance Band Workouts at Home (5 Movements)”
  1. We have been very inactive during the pandemic, I will start these exercises at home by looking at the pictures.

  2. A very detailed explanation that will work each of the body muscles. We just have to apply it. Thank you..