When it comes to training at home, there is no better equipment than resistance bands. The bands are cost-effective, easy to use, and effective equipment for increasing strength, lean mass, and mobility.
In this article, I’ll share some specific resistance band door exercises for every muscle group, from the upper to the lower body. You can combine these exercises with other ones to build a strong and balanced physique at home.
20 Best Resistance Band Door Exercises to Build Muscle
1. Standing Front Press
Level
Target Muscles
Movement Type
Beginner
Chest and Shoulder
Push
Anchor the band to the door at an appropriate height and grab the handle in each hand.
Stand in the split stance with your torso slightly leaning forward.
Keep your hands close to your ribs with your palms facing down. That’s the start.
Contracting your pectoral muscles, push the band against you until your arms are straight.
Return to the starting position and perform the desired repetitions.
2. High to Low Decline Chest Press
Level
Target Muscles
Movement Type
Beginner
Chest and Shoulder
Push
Attach the band to the door at the higher position and grab each end firmly with your hands.
Stand in the lunge stance with your chest up and back straight.
Keep your hands close to the sides of your chest with your palms facing down. That’s the start.
Press the band downward until your pecs are fully engaged.
Pause for a moment, then return to the start.
3. Standing Chest Fly
Level
Target Muscles
Movement Type
Beginner
Pectoral Muscles
Pull
Anchor the band at a suitable height and stand upright, facing away from the wall.
Keep your arms out with your elbows slightly bent.
Pulling the band, bring your hands toward each other in front of your chest.
Feel the contraction in your pecs for a few a second or two, then return to the start.
4. Seated Row
Level
Target Muscles
Movement Type
Beginner
Back
Pull
Attach the band to the door at a suitable height and grab the ends firmly with a neutral grip, palms facing each other.
Sit on the floor with your legs extended in front of you. Slightly lean your torso back, maintain a neutral spine position, and hold your chest up. That’s the start.
Driving your elbows at your sides, pull the band until your back muscles are engaged.
Return to the start and repeat for the desired reps and sets.
5. Lat Pulldown
Level
Target Muscles
Movement Type
Beginner
Latissimus Dorsi
Pull
Anchor the band to the door at the top, grab the handles firmly with a neutral grip, and sit on the floor with your legs in front of you.
Slightly lean back and pull the band toward your chest until you feel the full contraction in your lats and traps.
Pause for a moment, then return to the start.
6. Standing Front Delt Raise
Level
Target Muscles
Movement Type
Beginner
Anterior Deltoid
Push
Connect the hook to the door’s bottom position and stand upright with your body facing away from the door.
Grasp the resistance band handles firmly and raise them in front of you until your arms reach your shoulder height.
Feel the contraction in your front delt for a couple of seconds, then return to the start.
7. Lateral Delt Raises
Level
Target Muscles
Movement Type
Beginner
Lateral Delt
Push
Hook the band at the door’s bottom position.
Stand straight to the side of the door and grab the handle with your left hand.
Raise the band out to your sides until you feel the complete contraction in your side deltoid.
Stay there for a moment, then return to the start.
8. Facepull
Level
Target Muscles
Movement Type
Beginner
Posterior Delt, Trapezius
Pull
Secure the hook at the top of the door and grab the handles firmly with your hands.
Take a few steps back, slightly lean your torso back, and extend your arms in front of your face.
Pull the band toward you until your rear shoulder and upper back muscles are fully activated.
Hold there for a moment, then return to the beginning.
9. 1-arm Shrug
Level
Target Muscles
Movement Type
Beginner
Shoulder and Upper Trap
Pull
Anchor the band to the door’s lower position, stand beside it, and grasp one end of the band.
Keep your arms straight and close to your body with your palms facing in.
Lifting your shoulder blades, pull the band until your side delt is close to the ear.
Feel the contraction for a moment, then return to the start and repeat.
10. Reverse Fly
Level
Target Muscles
Movement Type
Beginner
Rear Delt & Upper Trap
Pull
Attach the hook to the door at an appropriate height and firmly grab the handle in each hand.
Take a few steps back, stand upright, and keep your arms straight in front of your chest.
Pull the band out until your arms are aligned with your shoulders.
Hold there for a moment, then return to the start.
11. Triceps Overhead Extension
Level
Target Muscles
Movement Type
Beginner
Triceps
Push
Hook the band to the door’s lower position, turn around, and hold the band behind your head with a neutral grip. Your elbows will point forward, and your arms will be close to your body.
Extend your arms overhead until you feel the full contraction in your triceps.
Hold there for a moment, then return to the start and repeat.
12. Triceps Pushdown
Level
Target Muscles
Movement Type
Beginner
Triceps
Push
Secure the hook at the top of the door and grab the handles firmly with your hands, palms facing each other.
Slightly push your hips back and lean your torso forward.
Keep your arms tucked to your sides with your elbows bent.
Push the band down until your triceps are fully activated.
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.