3 easy resistance band exercises to do at home

Learn how to add a resistance band to your next workout.

Edwin Bonfil, a certified personal trainer and wellness education specialist at Sharp Rees-Stealy shares helpful strengthening exercises you can try with a resistance band.

What are resistance bands?

A resistance band is a type of exercise equipment that you can use to make an exercise easier or harder. Resistance bands typically consist of either tubes or straps, and some include handles.

A label or color code on each band will indicate the level of difficulty or resistance, ranging from light to heavy. If you’re a beginner, Bonfil suggests starting with a lighter band and slowly increasing the difficulty by increasing the resistance level.

Benefits of resistance training

In addition to strengthening your upper body, resistance training, also known as strength training, may have several other health benefits. According to the American College of Sports Medicine, adding resistance training to your physical activity plan may:

  • Reduce your risk of numerous diseases
  • Improve your quality of life
  • Help you live longer

3 resistance band exercises to try

Try these strengthening exercises using a resistance band to make them more challenging.


Dead lifts

Begin the dead lift by standing on the resistance band with your feet shoulder-width apart. Bend slightly at the knee and push your hips back. Lower your torso until you feel some tension on the hamstrings. While performing the dead lift exercise, remember to keep your back and arms straight as you fold down, and then return to the starting position.


Bicep hammer curls

Stand with both feet on the resistance band. Hold one end in each hand, arms extended, palms facing your sides. Slowly curl your hands toward your shoulders. Then, slowly lower your hands back to the starting position. During the bicep hammer curl, remember to keep your elbows tight to the side of your body to ensure proper form.


Overhead shoulder presses

Step on the band with your feet shoulder-width apart. Hold the band just outside of your shoulders. Bend your arms and face your palms forward. Press the band directly over your shoulders, until the arms are straight. Then, lower your hands to the starting position.

Please consult with your medical provider before beginning any strength training program.

Both the American Heart Association and American College of Sports Medicine recommend strength training at least two times per week. The American College of Sports Medicine also suggests 2-3 sets with 8-12 repetitions of each exercise.

Check out more tips and resources on how to stay healthy at home. You can also view our wellness discounts for great savings on virtual workouts, fitness centers and wellness products to stay active and healthy.

You may also like…


5 ways to stay physically active while at home

A fitness routine from the comfort of your home can be as productive as working out in the gym.

Top 10 tips for health and wellness

Top 10 tips for health and wellness

These wellness tips can help boost your immunity, your mood, and overall health.