By muscle
| Muscle | Exercises | |
|---|---|---|
| shoulders | 6 | All shoulders exercises → |
| hamstrings | 2 | All hamstrings exercises → |
| triceps | 2 | All triceps exercises → |
| chest | 2 | All chest exercises → |
| glutes | 2 | All glutes exercises → |
| quads | 2 | All quads exercises → |
| adductors | 1 | All adductors exercises → |
| calves | 1 | All calves exercises → |
| abductors | 1 | All abductors exercises → |
| traps | 1 | All traps exercises → |
Resistance Bands workout routines
Common questions
How many exercises can you do with resistance bands?
20 in this catalogue, covering 10 different primary muscles. 20 are beginner-rated and 13 are compound movements.
Can you build a full-body workout with only resistance bands?
Yes. Resistance Bands covers 10 primary muscles here — including shoulders, hamstrings, triceps, chest — which is enough for a complete full-body rotation without any other equipment.
What is the best resistance bands exercise for beginners?
Back Flyes - With Bands is a reasonable first pick — beginner-rated, compound, and it carries over to most other resistance bands movements.
All 20 resistance bands exercises
Back Flyes - With Bands shoulders · beginner Band Good Morning hamstrings · beginner Band Good Morning (Pull Through) hamstrings · beginner Band Hip Adductions adductors · beginner Band Pull Apart shoulders · beginner Band Skull Crusher triceps · beginner Bench Press - With Bands chest · beginner Calf Raises - With Bands calves · beginner Cross Over - With Bands chest · beginner External Rotation with Band shoulders · beginner Hip Extension with Bands glutes · beginner Hip Flexion with Band quads · beginner Hip Lift with Band glutes · beginner Internal Rotation with Band shoulders · beginner Lateral Raise - With Bands shoulders · beginner Monster Walk abductors · beginner Shoulder Press - With Bands shoulders · beginner Speed Band Overhead Triceps triceps · beginner Squats - With Bands quads · beginner Upright Row - With Bands traps · beginner
Generate a resistance bands workout
Pick resistance bands as your only equipment and the generator builds the whole session from these 20 exercises.
Build a free workout