The Ultimate Guide To Rubber Band Workouts For All Body Parts

Do you want to get fitter, tone your body, and build lean muscle but don’t know what to do?

Often, we think the way to do so is going to the gym or strapping yourself to machines and heavyweights. But that’s not the only way to get fit.

Rubber bands, also called resistance bands, are one of the cheapest and more versatile ways to increase muscle and grow stronger. And they can be used for all body parts!

But before we dig into different rubber band workouts for different body parts, let’s see why you should use them at all.

Why rubber band workouts?


One of the biggest hurdles in working out is the high cost of gyms and equipment. With resistance bands, this problem is solved!

Resistance bands are cheap, and the same band can be used for different parts of your body. Isn’t that great?

The difference between bands is strength and design. Some are loops that can be stretched around your shoulders or knees, and some are long rope-like bands with handles on ends.

Moreover, different colors represent different strengths of bands. Often, the yellows are easiest, then the reds and greens, and then the blues and blacks.

Easy to transport

When you go on a vacation or leave town for any reason, you cannot carry your equipment or the gym with you. Sometimes, this makes you miss out on many workout days, and if you are in the middle of important training, the price you pay is high.

However, with resistance bands, you can wrap these light and easily foldable bands up in your bag and carry them with you without having to worry about your workouts.

Use them wherever you go!


Rubber bands are versatile and can be used to train different muscles. This versatile nature makes it easier to afford them and carry them since you do not need different equipment for each body part.

Target each muscle

Rubber band workouts allow you to target different muscles, both large muscles as well as smaller ones. Specialized workouts help you really reach your limit with each muscle!

However, if you really want to focus on increasing the bulk of your muscles and want considerable muscle growth, rubber band workouts will not be as effective as weights and machines.

There is a limit up to which these workouts help you tone up and increase lean muscle. Beyond that limit, you will definitely need heavier workouts that can be done with machines and weightlifting.


Rubber band workouts are safer than weights and machines. They are easier to use and less hard on the muscles. Moreover, you are more in control of what you are doing because you are the one stretching and controlling how much strength you use.

With weights and machines, there is also the risk of heavyweights falling on you and injuries from equipment. This risk is far less in rubber band workouts.

Now that you know how rubber band workouts can be very beneficial for you, here are different workouts for different parts of your body.

Rubber band workouts for all body parts


  • One-arm bicep curls

Place your feet on the resistance band and separate them by a shoulder-wide distance. Grip the band with one hand, which should face forward. Then, pull the band for a bicep contraction. Do 1 set of 12 to 15 reps per arm.

  • Triceps extension

Hold the band in your hands with elbows folded. Keeping one hand in front of its shoulder, stretch the other hand up and fully straighten it above your head. Then, return to the folded elbow position and repeat.


  • Front squat

With a little more than the shoulder-wide distance between both feet, stand on the resistance band and pull the rest to the front of your shoulder. Then, lower into a squat.

Stay in the position for several seconds, and then stand back up to your original position.

Repeat 8-15 times.

  • Jump squats

Place the band around your thighs, so it is taut. Then, move down into a squat position. Hold still, and you will feel the band stretched. Then move up and jump as you stand, spreading your legs a little, so the band is pulled.

Repeat 8-15 times to train your leg muscles.


  • Chest fly

Loop the band to something behind you and hold its handles, one in each arm. Spread your arms and stand far from the loop behind you, so the band is stretched properly.

Then slowly move your arms in front of you until the handles meet in front of you. Then, slowly move them back to the T position.

Repeat this 10-15 times in each set for good chest exercise.


  • Wall lateral pull down

Place the band around your wrists and raise your arms with your back against a wall. Then, pull your arms and elbows down to your side to form a 90-degree angle. Then regain your original position.

Repeat this to train your upper back muscles.

  • Shoulder external rotation

Hold the rubber band between your wrists, and bend your elbows out in front, close to your body. Then, slowly pull your arms away from each other, including the palms of your hands, so they stretch out, and the band is taut.

Repeat to train your shoulders and upper back.

Abs (Obliques)

  • Side plank leg lifts – modified

With the rubber band tied above and around your knees, settle in the side plank position. Then raise one leg in the air, stretching the band out. One hand holds your body up from the elbow while the other rests on your waist.

Now, these are some of the exercises you can do for different body parts using resistance band workouts.

With time and practice, you can truly master the art of working out using resistance/rubber bands.

Bottom Line

Working out is not as unattainable, expensive, and difficult as you think. With rubber band/resistance band workouts, you can easily carry out workouts at home without needing machinery or equipment.

Moreover, you can do them anywhere you want. So, do not wait!

Use our guide to rubber band workouts and grow fit!

If you are interested in learning more about this topic, go to this link or click here.


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