Are you just starting with a resistance band and don’t know what exercises to do? It can feel overwhelming at first, but there are plenty of activities you’re sure to enjoy. You’ll want to experiment with as many as possible to build your new routine.
Resistance bands are as effective as weights, allowing you to build muscle, but some motions are more effective for men. You’ll see results if you give the exercises below a try. Let’s begin!
1. Bicep Curls
An excellent starting exercise would have to be bicep curls. It’s simple but gives great results, especially when you want to tone your arms. The motion works your upper arms and can help you build strength.
The motion is very similar if you’ve done bicep curls with weights. However, you’ll need to know what to do with the band first. Here’s how to complete a bicep curl with a resistance band:
1. Place the band on the floor.
2. Stand on the band with your feet spread hip-distance apart.
3. Grab the handles and stand straight. Your palms should be pointed upwards.
4. Curl your arms and pull the bands until the handle reaches your shoulders. Make sure you keep your elbows down, by your sides.
5. Slowly release your arms down to your sides again.
6. Repeat the motion.
You can perform bicep curls with both arms or take turns toning each of your arms. If you go with the latter option, you’ll need to complete the same number of reps on each side.
Overall, this is the best beginner resistance band exercise, so make sure to give it a try!
Benefits of Banded Bicep Curls
Resistance band bicep curls are great for your body. They work your upper arms, requiring you to keep constant muscle tension. Plus, it even engages your abs if you use the correct form throughout your reps.
Bicep curls increase your elbow flexibility and grip strength over time, making it worth adding them to your routine.
2. Front Raises
The resistance band front raise is another beginner-friendly motion perfect for building muscle. You’ll want to start with a lighter band, then move on to a heavier one if it’s too easy.
Here’s what you can do to complete a resistance band front raise:
1. Place the band on the floor and stand on it, just like you did for the bicep curls. Grab the bands.
2. Hold the bands in front of your thighs with your palms facing your body.
3. Tighten and engage your core to keep steady.
4. Raise your hands while keeping your arms straight until your hands are level with your face.
5. Hold yourself in that position for a few seconds, then slowly lower your hands.
6. Repeat until you’ve completed multiple reps.
When completing front raises with a band, the timing is crucial. You don’t want to rush! The longer you can hold the band in front of your face, the more resistance you’ll feel. If you’re doing it correctly, there should be a burning feeling in your upper shoulders and arms.
Benefits of Banded Front Raises
Resistance band front raises are perfect for men trying to build broader shoulders. It works your deltoids, the muscles in your shoulders, and is great for improving your posture.
While you’ll feel the burn in your deltoids the most, this exercise also works your biceps, your trapezius (the muscles in the back of your neck and around your shoulder blades), and your pectoralis major (the muscles in your chest)— making it the perfect upper body workout.
Lastly, you’ll engage your abs to keep yourself steady during the motion. All these factors make front raises perfect for strength-building and muscle-toning in men.
3. Resistance Band Rows
Next, you’ll want to try the classic resistance band rows. This exercise is slightly more difficult to complete than the above two, but it’s still very easy.
Here are the steps you’ll need to follow:
1. Sit on the floor and place the band around the bottom of your feet.
2. Bend your knees slightly, keeping the band to the side of them.
3. Pull your shoulder blades together.
4. Pull your arms back slowly until the handle on the band reaches your chest.
5. Slowly loosen your tension, guiding the band back down.
6. Keep pulling until you finish your reps.
You can also perform resistance band rows without looping the band around your feet. Couch, chair, and table legs can hold the band while you row. Although, you’ll need to ensure the furniture isn’t sharp enough to tear through the band. There are also door anchors to consider, which work with multiple resistance band exercises.
Benefits of Resistance Band Rows
Banded rows are also great for your upper body. They work your upper back, which is excellent if you don’t have good posture. It works the rhomboids and latissimus dorsi in your back, core, and biceps.
If you’re feeling stiff after working on the computer, this exercise can help relieve that muscle tension. Banded rows are also excellent for building stronger muscles and can help you get the gains you want in your arms, back, and chest.
4. Chest Presses
Chest presses are another great option for building muscles in men. You can get similar results to a barbell setup by using resistance bands instead. It takes up much less space and is much more convenient for most people.
These steps to complete a chest press with your band:
1. Lie on your back, ensuring the resistance band is under your upper back, near your shoulder blades.
2. Grab one handle in each hand. You’ll need to keep a very secure grip.
3. Push your arms up and away from yourself while moving slowly.
4. Repeat until you’ve completed your reps.
You need to be especially careful pushing the band away from your body. If you accidentally let go while in this position, it could cause the band to snap back and hit you in the face.
Benefits of Banded Chest Presses
The chest press works many different muscle groups that men want to tone. This includes your deltoids, triceps, and pectorals, making it great for building your upper body strength.
The slower you move, the more muscles activate in your upper body. So, you’ll get the best results when you do slow, steady movements.
Give Resistance Bands a Try!
Resistance bands can be as effective as lifting weights, making them the perfect workout tool for men looking to build muscle. There are plenty of workouts that you can try, so you’ll never get bored during your workouts.
These four exercises work the areas men want to tone the most, so why not give them a shot today?