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Workout Routines for Band Exercises

This page offers several workout routines using band exercises that were built to target specific areas of your body. Select for the following main muscle areas:

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Workout Routines for Band Exercises

Workout Routines for Band Exercises

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Workout Routine for Band Exercise for Abs

This workout routine specifically targets the muscles in your abdominals (abs).

The band crunch exercise targets both your upper and lower abdominals while the band twisting crunch and the band trunk rotation will help you target your obliques.

In order to exercise your abs effectively you will probably want to perform a few sets of a relatively high number of repetitions.

Band Crunch Band Crunch
2 x 25 repetitions
Band Twisting Crunch - Kneeling Band Twisting Crunch - Kneeling
1 x 25 repetitions
Band Trunk Rotation Band Trunk Rotation
1 x 25 repetitions

Workout Routine for Band Exercise for the Back

The workout routine below will help you target the muscles located in your back.

The band row will target your upper lats while the pulldown will target your lower lats. The back fly will target your upper and lower back, as will the arm-leg extension.

You'll rarely need to train your back muscles for power and more likely you will for strength. Consequently, you will want to use a moderate number of sets of a moderate number of repetitions.

Band Row - Standing; Low; One Arm Band Row - Standing; Low; One Arm
3 x 10 repetitions
Band Back Fly - Bent-Over Band Back Fly - Bent-Over
3 x 10 repetitions
Band Pulldown - Arms Extended Band Pulldown - Arms Extended
3 x 10 repetitions
Band Arm-Leg Extension Band Arm-Leg Extension
3 x 10 repetitions

Workout Routine for Band Exercise for the Chest

You may find the workout routine below useful if you are looking to target the muscles located in your chest (i.e. pectorals).

The band chest press will target your outer pectorals while the band chest fly will enable you to target your inner pectorals. The incline band chest press will target your upper pectorals while the decline band chest press will target your lower pectorals.

You may want to train your pectorals for power which will increase their sizes, in which case you will want to use a lower number of sets containing a lower number of reps.

Band Chest Press Band Chest Press
3 x 8 repetitions
Band Chest Fly Band Chest Fly
3 x 8 repetitions
Band Chest Press - Incline Band Chest Press - Incline
3 x 8 repetitions
Chest Fly Band Chest Press - Decline
3 x 8 repetitions

Workout Routine for Band Exercise for Legs

Use the workout routine below to exercise the muscles located in your legs.

The band leg extension will require input from your quadriceps (front of you thighs) while the band squat will require input from your glutes (buttocks) and hamstrings (back of thighs). The band hip abduction will exercise your hips and finally the band calf raise will work out your calves.

Again, you will probably want to exercise your leg muscles towards an objective of strength, in which case a moderate number of sets and repetitions can be used.

Band Leg Extension Band Leg Extension
4 x 12 repetitions
Band Squat Band Squat
4 x 12 repetitions
Band Hip Abduction Band Hip Abduction
4 x 12 repetitions
Band Calf Raise Band Calf Raise
4 x 12 repetitions

Workout Routine for Band Exercise for Shoulders

The workout routine below will help you target the muscles in your shoulders using band exercises.

The band front deltoid raise and the band shoulder press will help you target your front deltoids while the band lateral deltoid raise will target the outer deltoids and the band rear deltoid raise will target your rear deltoids.

As was the case in the workout routine for chest above you may want to exercise your shoulders towards an objective of gaining power in which case you'll choose a low number of sets and repetitions with the emphasis on more resistance.

Band Front Deltoid Raise Band Front Deltoid Raise
3 x 8 repetitions
Band Shoulder Press Band Shoulder Press
3 x 8 repetitions
Band Lateral Deltoid Raise Band Lateral Deltoid Raise
3 x 8 repetitions
Band Rear Deltoid Raise Band Rear Deltoid Raise
3 x 8 repetitions

Workout Routine for Band Exercise for Arms

Finally, use the workout routine for band exercise below to exercise the muscles located in your arms.

The band biceps curl will target your biceps (front of upper arms) while the band triceps pushdown will target your triceps (back of upper arms). The band wrist curl will target your inner forearms and the band wrist extension will target your out forearms.

You may choose to train for power as far as biceps and triceps are concerned and for strength as far as your forearms are concerned.

Band Biceps Curl Band Biceps Curl
3 x 8 repetitions
Band Triceps Pushdown Band Triceps Pushdown
3 x 8 repetitions
Band Wrist Curl Band Wrist Curl
4 x 10 repetitions
Band Wrist Extension Band Wrist Extension
4 x 10 repetitions