List of Resistance Band Exercises by Muscle Group

I’ll share a complete list of resistance band exercises for those who work out at home with the bands. Having a full list of resistance band exercises will help you create a full-body workout plan for increasing strength, balance, and muscle mass.

I’ve included as many resistance band workouts as possible in this list and divided them according to the muscles they work. Moreover, I’ve also attached a pdf of this article so you can download it for further use.

Resistance Band Workout List for Back

You can strengthen your back muscles with various resistance band exercises. Below is the list of exercises you can do with bands with and without an anchor.

List of Resistance Band Exercises for Back
  1. Resistance Band Deadlift
    • Level: Beginner
  2. Resistance Band Bent-Over Rowing
    • Level: Beginner
  3. Resistance Band Lat Pulldown
    • Level: Beginner
  4. Resistance Band Single-arm Rowing
    • Level: Beginner
  5. Banded Face pull
    • Level: Intermediate
  6. Seated Rowing with Resistance Band
    • Level: Beginner
  7. Standing Overhead Pull Apart
    • Level: Beginner
  8. Banded Superman Pull
    • Level: Beginner

List of Resistance Band Exercises for Legs

You can do several resistance band exercises to strengthen your lower body muscles, such as quadriceps, hamstrings, glutes, and calves.

Resistance Band Workout List for Legs

Here are those workouts:

Resistance Band Exercises List for Shoulder

If you want to increase your shoulder strength and mobility, resistance band workouts can be pretty helpful for you. With bands, you can strengthen front, lateral, and rear deltoids and build sturdy shoulders at home.

Here’s a list of resistance band exercises you can do at home:

  1. Resistance Band Overhead Press
    • Targeted Muscles: Front Delt
    • Level: Intermediate
  2. Resistance Band Front Raises
    • Targeted Muscles: Front Delt
    • Level: Beginner
  3. Resistance Band Lateral Raises
    • Targeted Muscles: Lateral Delt
    • Level: Beginner
  4. Resistance Band Upright Row
    • Targeted Muscles: Upper Trap, Neck and Rear Delt
    • Level: Beginner
  5. Resistance Band Shrug
    • Targeted Muscles: Shoulder and Neck
    • Level: Beginner
  6. Resistance Band Pull Apart
    • Targeted Muscles: Rear Delt and Trap
    • Level: Beginner
  7. Banded Reverse Fly
    • Targeted Muscles: Rear Delt and Trap
    • Level: Intermedate

List of Resistance Band Exercises For Arms

You can do myriad exercises with resistance bands to build brawny arms.

I’ve incorporated the best biceps and triceps workouts that you can do at home with just bands in the below list.

Resistance Band Exercises List For Arms
  1. Resistance Band Tricep Pushdown
    • Level: Beginner
  2. Resistance Band Overhand Triceps Extension
    • Level: Intermediate
  3. Resistance Band Triceps Kickback
    • Level: Beginner
  4. Resistance Band Narrow Grip Floor Press
    • Level: Beginner
  5. Single-arm Standing Bicep Curl
    • Level: Beginner
  6. Banded Concentration Curl
    • Level: Beginner
  7. Reverse Bicep Curl
    • Level: Beginner
  8. Hammer Curl
    • Level:Beginner
  9. Resistance Band Crossover Curl
    • Level: Beginner
  10. Both Arm Resistance Band Curl
    • Level: Beginner
  11. Resistance Band Lying Bicep Curl
    • Level: Intermediate

List Of Resistance Band Chest Exercises

If you want to strengthen your chest, you can do the below exercises. These workouts will work on the upper, middle, and lower chest and help you build defined pecs.

  1. Resistance Band Standard Push-up
    • Level: Intermediate
  2. Resistance Band Floor Press
    • Level: Beginner
  3. Resistance Band Alternate Floor Press
    • Level: Beginner
  4. Resistance Band Standing Incline Chest Press
    • Level: Intermediate
  5. Resistance Band Upward Chest Fly
    • Level: Beginner
  6. Resistance Band Standing Chest Press
    • Level: Intermediate
  7. Resistance Band Pullover for Chest
    • Level: Intermediate

I’ve also created an article where I’ve shared a step-by-step guide on how to perform these chest exercises. You can check it out if you like.

List of Core Exercises You can do with Resistance Bands

If you have been working out for a while, it’s time to challenge your core strength and mobility. I’ve compiled a list of the seventeen abs workouts that you can possibly do with resistance bands.

Here’s the list:

  1. Resistance Band Flutter Kicks
    • Level: Intermediate
  2. Kneeling Resistance Band Crunches
    • Level: Beginner
  3. Banded Bicycle Crunch
    • Level: Advanced
  4. Resistance Band Leg raises
    • Level: Intermediate
  5. Side Leg Raises With Resistance Band
    • Level: Beginner
  6. Banded Reverse Crunches
    • Level: Intermediate
  7. Resistance Band Standing Side Bend
    • Level: Beginner
  8. Standing Resistance Band Crunches
    • Level: Intermediate
  9. Side plank Band Pull
    1. Level: Advanced
  10. Resistance Band Mountain Climber
    • Level: Advanced
  11. Banded Wood chop (Downward)
    • Level: Intermediate
  12. Resistance Band Bird Dog
    • Level: Advanced
  13. Banded Wood chop (Upward)
    • Level: Advanced
  14. Resistance Band Dead Bug
    • Level: Advanced
  15. Resistance Band Russian Twist
    • Level: Intermediate
  16. Resistance Band Knee to Elbow Crunch
    • Level: Intermediate
  17. Plank Leg Kickback
    1. Level: Intermediate

If you want to perform the above exercises with step-by-step instructions, you can check out this article.

Resistance Band Workout List PDF

Here’s the PDF of resistance band exercises, you can download it to use later.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.