The 10 Best Resistance Band Compound Exercises

Compound exercises work on multiple muscles simultaneously and help build strength, endurance, and hypertrophy.¹ Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017 Dec 22;8:1105. doi: 10.3389/fphys.2017.01105. PMID: 29312007; PMCID: PMC5744434.

For example, compound movements include push-ups, squats, and deadlifts. You can do various compound exercises with resistance bands at home and in the gym. The resistance band compound exercises increase strength, mobility, and endurance and build lean mass in the comfort of your own home.

Summary of This Article

Workout Type	Compound Exercises to Train Entire Body
Total Exercises	Ten
Exercise Level	Intermediate
Suitable For	Male and Female
Where to Workout	At Home and The Gym
Optional Equipment	Bench, Band’s Handles, and Attachment

You can check out a complete guide to resistance band full-body exercises if you work out at home.

Are Resistance Bands Effective for Muscle Growth?

Resistance bands are inexpensive, efficient, compact, and durable exercise equipment that allows you to perform myriad exercises anytime and anywhere. They help you build muscles and improve overall fitness.

A study has shown that resistance band training provides similar strength gains throughout the body compared to conventional weight training, but weights are more efficient for muscle growth² Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082

However, if you constantly increase the load, give your muscles enough time to recover efficiently, and feed your body healthy nutrients, you can also grow muscles with resistance band workouts.

Best Resistance Band Compound Exercises To Build Muscle and Mass

You can do the following ten compound exercises with resistance bands.

1. Resistance Band Push-up
2. Resistance Band Floor Press
3. Deadlift to Upright Row
4. Single-Leg Banded Deadlift
5. Resistance Band Squat to Overhead Press
6. Banded Side Plank Pull
7. Resistance Band Pull-ups
8. Seated Resistance Band Face Pull
9. Banded Plank
10. Banded Pull Through

Let’s see how to do the above exercises step-by-step. You can also incorporate them into your workout program for better results.

1. Resistance Band Push-up

Push-ups have been regarded as one of the best exercises for building muscles without equipment.

They target multiple muscles throughout the upper body and help develop a solid chest and triceps.

Doing push-ups with bands adds extra resistance that helps boost strength and beef up mass. So, in the absence of a barbell and bench, banded push-ups can be an excellent alternative to a bench press.

You can do push-ups in several ways using resistance bands, such as standard, narrow grip, and incline push-ups. You can do them all if you want to power up overall strength.

How to perform a standard push-up with a resistance band:

1. Grab a power band, wrap it around your back, and place your hands underneath your shoulders.
2. Get into a high plank position, brace your core, and maintain a straight back. That’s the start.
3. Bend your elbows and lower your torso until your chest is close to the floor.
4. Push yourself back until your arms are entirely straight. That’s one rep.
5. Aim for three to four sets of 10 to 15 reps.

2. Resistance Band Floor Press

You don’t always need a bench to do press for your chest. With a resistance band, you can efficiently do chest presses on the floor at home. The banded floor press primarily strengthens the chest and triceps and helps build a muscular upper body.

Here’s how you can do that:

1. Wrap the band around your back and lie down on the floor.
2. Hold the band with an underhand grip beside your chest with your elbows bent. That’s the start.
3. Brace your abdominal muscles and press the band up until you feel the full contraction in your chest muscles.
4. Squeezing your pecs, you can hold at the top for a moment before returning to the start.
5. Shoot for three to four sets of eight to 10 reps.

Bands also provide a greater range of motion, allowing you to floor press with one arm. So if your one side is stronger or weaker than the opposite, you can do unilateral exercises.

3. Resistance Band Deadlift to Upright Row

The deadlift to upright row is a full-body resistance band compound workout that engages various muscles throughout the body, including the quads, hamstring, shoulder, back, and core.

You can also perform deadlift and upright row individually if you want to work specifically on one or two muscles.

Combining them will help you lift more weight, saving you time and solidifying several muscles at once. So, depending on your choice, you can do it in a way that suits you the most.

Here are steps to perform a Deadlift to Upright row:

1. Grab a band that has a moderate tension level, place it under your feet, and stand on it.
2. Keep your feet hip-width apart and hold the band in front of you with straight arms.
3. Perform a deadlift and pull the band toward your neck as high as possible when you return from the deadlift.
4. Keep your core tight, chest up, and back straight throughout the movement.

You can also do it with dumbbells and barbells.

4. Single-Leg Banded Deadlift

If you want to build up your lower body muscles while improving balance and flexibility, consider doing single-leg deadlifts.

The single-leg deadlift activates posterior chain muscles, especially the glutes and hamstrings, and adds strength and definition to your entire body.

Here’s how to do it:

1. Put the band under your right foot and grab the other end with your hands.
2. Raise your left leg behind and lean your torso forward toward the floor simultaneously until they are parallel to the ground.
3. Pushing your left foot into the ground, slowly return to the upright position.
4. Do as many sets and reps as possible, equally on both sides.

5. Resistance Band Squat to Overhead Press

Squat to overhead press is one of the best resistance band full-body compound exercises that build up strength and mass throughout the body. It primarily bolsters the quadriceps and shoulders and develops a muscular physique.

Doing them together keeps your muscles under constant tension and maximizes strength and size. For example, your quads stay under tension when you squat, and when you press, your delts engage.

To perform this movement, stand upright on the band with feet shoulder-width apart and hold another end of the band on the back of your shoulder. From this stance, perform a squat and then an overhead press to complete a repetition.

However, like deadlift to upright row, you can also do squats and overhead press individually if it suits you the best.

6. Banded Side Plank Pull

The side plank pull, also known as side plank rowing, is an excellent resistance band workout for increasing core stability. The rowing movement also engages your lats and biceps and helps develop a muscular upper body.

How to do it:

1. Anchor the band to a firm object and hold the end firmly in your left hand with an overhand grip.
2. Lie on your right forearm in the side plank position with your left leg stacked on the right.
3. Brace your abdominal muscles and pull the band towards your body as close as possible.
4. Pause for a moment and then return it to the start.
5. Perform an equal number of reps and sets on each side.

7. Resistance Band Pull-ups

Pull-ups are a highly beneficial upper body workout that engages various muscles at once, such as lats, traps, and biceps.

They help improve grip strength, build a sizable back, and scale your fitness level.

How to do a pull with a band:

•  Loop the band around the pullup bar and put your foot into it.
• Brace your core and pull yourself up as high as possible.

It is one of the best resistance exercises but also a challenging one. It will give you handsome results in terms of overall fitness. However, you can do other workouts if pull-ups aren’t possible.

8. Banded Plank

The plank is one of the ultimate core exercise that forges the entire core muscles, including the rectus, abdominal, and oblique.

Having a solid core reduces lower back pain, improves posture, and enhances overall workout performance.

Staying in an isometric plank position burns decent calories in a quick time and helps build six-pack abs.

The bands increase the intensity of the plank by adding extra resistance and making this workout more effective.

How to do a banded plank:

Wrap the band around your back and hands, and get into a plank position with your forearms on the floor underneath your face or chest. Brace your core and maintain a neutral spine position. Hold in this position for as long as you can, for example, 60 seconds.

9. Seated Resistance Band Face Pull

The face pull is another excellent compound workout you can do with a resistance band. It strengthens multiple muscles at once, such as rear deltoids, upper traps, and biceps, and builds a defined upper body.

How to do it:

1. Sit on a bench with your legs straight in front of you, heels on the floor, and toes pointing up.
2. Wrap the band around your feet and grab the second end, hands slightly shorter than hip-width apart.
3. Pull the band towards your face until you feel the full contraction in your upper back.
4. Your core should be tight and back straight during the movement.

10. Resistance Band Pull Through

The banded pull-through is another highly effective workout for developing the lower body. It works on the posterior chain muscles, including the glutes, hamstrings, and lower back. Doing it properly helps increase strength, size, and endurance throughout the lower body.

How to do it:

• Anchor the band behind you.
• Grab the band firmly between your legs and walk away from the anchor point.
• Pushing your hips back, slightly lean forward with a soft bend in your knees.
• Squeezing your glutes, push your hips forward until you’re standing upright.

Resistance Band Compound Workout Routine To Train Full Body

Summary

• Duration: 30 and 45 minutes
• Frequency: 3 to 5 days a week
• Training Type: Circuit Training
• Number of Rounds: 3
• Rest Between Exercises: 30 seconds
• Interval Time Between Rounds: 1 minute

30-Minute Compound Exercises with Resistance Bands

• 10 Push-ups
• 10 Floor Press
• 10 Deadlift to Upright Row
• 10 Squat to Overhead Press
• 10 Banded Face Pull
• 30-sec Banded Plank

Related: 30-Min Resistance Band Workout For 30 Days

45-minute Resistance Band Full-Body Compound Exercises

• 10 Push-ups
• 10 Floor Press
• 10 Deadlift to Upright Row
• 5/side Single-Leg Banded Deadlift
• 10 Squat to Overhead Press
• 5/side Banded Side Plank Pull
• 10 Banded Face Pull
• 30-sec Banded Plank

References

• 1
  Paoli A, Gentil P, Moro T, Marcolin G, Bianco A. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front Physiol. 2017 Dec 22;8:1105. doi: 10.3389/fphys.2017.01105. PMID: 29312007; PMCID: PMC5744434.
• 2
  Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082