Resistance band exercises
12 exercises in our library need nothing more than a resistance band. They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 11 · Intermediate 1.
By muscle group
Glutes (2 exercises)
- Band Squat Beginner
- Clamshell Beginner
Back (3 exercises)
- Band Bent-Over Row Beginner
- Band-Assisted Pull-Up Beginner
- Kneeling Band Lat Pulldown Beginner
Shoulders (2 exercises)
- Band Front Raise Beginner
- Band Lateral Raise Beginner
Chest (2 exercises)
- Band Chest Press Beginner
- Banded Push-Up Intermediate
Hamstrings (1 exercise)
- Band Deadlift Beginner
Biceps (1 exercise)
- Band Hammer Curl Beginner
Obliques (1 exercise)
- Band Pallof Press Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Exercises by equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine
By muscle
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)