Full List of Resistance Band Exercises by Muscle Group w/ PDF

I’ve designed a complete list of resistance band exercises for those who train at home.

I’ve included as many resistance band exercises as possible in this list and divided them according to the muscles they work.

This list will help you create a full-body workout plan for bolstering foundational strength, building lean mass, improving functional fitness, and shaping your physique.

I’ll also attach a PDF of this list so you can download it for further use.

The Ultimate List of Resistance Band Exercises for Each Muscle Group

Back Exercises

1. Banded Deadlift
2. Bent-Over Rowing
3. Banded Lat Pulldown
4. Single-arm Rowing
5. Banded Face pull
6. Seated Band Rowing
7. Overhead Pull Apart
8. Banded Superman Pull

These exercises target the latissimus dorsi, trapezius, infraspinatus, and rhomboid and help build a strong and proportional back.

Leg Exercises

1. Resistance Band Squat
2. Curtsy Lunge
3. Banded Good Morning
4. Leg Extension
5. Banded hip Thrust
6. Lying Leg Curl
7. Lying Leg Press
8. Romanian Deadlift
9. Standing Glute Kickbacks
10. Squat Jacks
11. Monster Walk
12. Donkey Kick
13. Banded Glute Bridge
14. Clamshell

These exercises bolster the quadriceps, hamstrings, glutes, adductors, and calves, helping you develop a strong, flexible, and athletic lower body.

Shoulder Exercises

1. Overhead Press
2. Front Raises
3. Lateral Raises
4. Upright Row
5. Resistance Band Shrug
6. Resistance Band Pull Apart
7. Banded Reverse Fly

This list of resistance band exercises hammer the anterior deltoids, lateral deltoids, medial deltoids, and rotator cuff from multiple angles and will help you increase your shoulder strength, definition, and mobility.

Arms Exercises

1. Triceps Pushdown
2. Overhand Triceps Extension
3. Triceps Kickback
4. Narrow Grip Floor Press
5. Single-arm Bicep Curl
6. Concentration Curl
7. Reverse Bicep Curl
8. Hammer Curl
9. Crossover Curl
10. Dual Arm Biceps Curl
11. Lying Bicep Curl
12. Wrist Curl

These elastic band exercises reinforce the triceps (rear upper arms), biceps (anterior upper arm), brachialis, and forearms and help build solid arms, flexible wrists, and stronger grips.

Chest Exercises

1. Standard Push-up
2. Floor Press
3. Alternating Floor Press
4. Standing Incline Chest Press
5. Upward Chest Fly
6. Standing Chest Press
7. Banded Pullover

These exercises work on the upper (clavicular head), middle (sternal head), and lower (abdominal head) chest and help you build firm and defined pectoral muscles.

I’ve written an article that includes a step-by-step guide for performing these chest exercises. You can check it out.

Abdominal Exercises

If you have been working out for a while, it’s time to challenge your core strength and mobility with banded exercises.

Here, I’ve outlined the best resistance band abdominal exercises for bolstering your core and thickening your six-pack abs.

1. Flutter Kicks
2. Kneeling Crunches
3. Banded Bicycle Crunch
4. Banded Leg raises
5. Side Leg Raises
6. Banded Reverse Crunches
7. Standing Side Bend
8. Standing Band Crunches
9. Side plank Band Pull
10. Banded Mountain Climber
11. High to Low Banded Woodchop
12. Bird Dog
13. Low-to-High Banded Woodchop
14. Dead Bug
15. Russian Twist
16. Knee to Elbow Crunch
17. Plank Leg Kickback

Download The Printable Resistance Band Exercises PDF

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