Full Body Resistance Band Workout (40+ Best Exercises)

If you’re looking for an ultimate list of the full body resistance band workout with a how-to guide, then you’ve come to the right place. I’ll share resistance band exercises for each muscle group in this article, such as the chest, legs, and abs. Moreover, I’ll hand out the resistance band total body workout PDF with a routine that can help you train effectively and achieve your fitness goal at home.

This guide is suitable for both men and women and includes workouts for beginners to intermediate. So based on your fitness level, you can pick the exercises.

Resistance Band Chest Workouts

• Resistance Band Floor Press
• Resistance Band Pushup
• Standing Resistance Band Press
• Resistance Band Incline Press
• Resistance Band Upward Fly

Resistance Band Floor Press

The banded floor press strengthens the chest and triceps and helps you develop a solid upper body. So whether you’re a man or woman, you can incorporate it into your resistance band full body workout routine to build an aesthetic physique at home.

How to:

1. Wrap the resistance band across your back and hold other end with your hands at your chest level. You can keep your knees bent and feet flat on the floor.
2. Brace your core and press the bands over your chest until your arms are straight.
3. Squeeze for a couple of seconds and then slowly return to the start.
4. Do as many sets and reps as needed.

Resistance Band Pushup

The resistance band push-up is an upper-body compound workout that builds the chest muscles. However, it is challenging. So, if you’re a beginner, you can do kneeling push-ups to scale up for this move.

How to do it:

1. Wrap the band around your back and get into the up position of a push-up. Keep your arms straight below your shoulders. That’s the start.
2. Lower your chest toward the ground as low as possible and then press back to complete your one rep. Do three sets of six to 10 reps.

Standing Resistance Band Chest Press

The standing press is an excellent exercise to target your pectoralis muscles specifically. It is suitable for all fitness levels. However, you need to anchor the band to a standing object to execute this.

Here are the steps:

1. Attach the band to the door, hold the handles firmly and stand against it in the staggered stance.
2. Keep your elbows bent with your palms facing down. Maintain a flat back. That’s the start.
3. Press the band forward until your arms are fully straight.
4. Hold for a couple of seconds, and then return to the start.

Standing Resistance Band Incline Press

The resistance band incline press targets the upper chest and adds definition to your pectoralis muscles. It also works on front deltoids and strengthens shoulders.

How to do it:

1. Stand in the split stance and wrap the band around your rear foot.
2. Hold the band firmly in front of your shoulder with your hands shoulder-width apart and elbow bent.
3. Press the band up until your arms are fully straight.
4. Hold for moment at the top and then return to the start.
5. Do as many sets and reps as required.

Resistance Band Upward Chest Fly

If you want to do more chest workouts, you can incorporate upward flyes. It is an isolation exercise that primarily reinforces the chest.

How to do it:

1. Stand in the staggered stance and wrap the band around your rear foot.
2. Grab the handles with an underhand grip and hold your arms at your sides with your palms are facing up.
3. Raise the bands in front of you until your arms are straight against your chest.
4. Pause for a moment at the top and then return to the start.
5. Perform three sets of eight to ten reps.

Resistance Band Exercises for Back

• Resistance Band Bent-over Row
• Seated Resistance Band Row
• Resistance Band Deadlift
• Seated Band Lat Pulldown
• Lying Resistance Band Superman Pull

Resistance Band Bent-over Row

The banded bent-over row is an upper body workout that builds the lats, traps, and core. It is suitable for all fitness levels, so you can include it in your resistance band full body workout program whether you’re a beginner or pro.

How to do it:

1. Stand upright with your feet shoulder-width apart.
2. Place the band under your feet and hold the other end firmly with a neutral grip.
3. Lean forward so your torso is parallel to the floor. Maintain a flat back.
4. Pull the band toward your body until you feel the contraction in your lats.
5. Hold there for a couple of seconds and then return to the start.
6. Aim for three sets of ten to 15 reps.

Seated Resistance Band Row

The seated row is one of the most efficient workouts for back muscles. It is easy to perform with any resistance band.

Steps to perform:

1. Sit on the floor with your legs are straight in front of you and feet facing forward.
2. Place the band around your feet and hold the band firmly with your hands.
3. Pull the band toward your stomach until you feel the good contraction in your lats.
4. Hold for a moment and then return to the start.
5. Do as many reps and sets as needed.

Resistance Band Deadlift

The banded deadlift is a resistance band total body workout that works on multiple muscles at once, such as the core, legs, and especially the back.

To grow strength and mass, you should perform the deadlift at least once a week.

Here’s how to do it:

1. Stand upright with your feet hip to shoulder-width apart.
2. Place the band under your feet and grab the other end firmly with a neutral grip.
3. Push your hips back, slightly bend your knees and lean forward.
4. Brace your core and pull the band slowlyly until your hips are fully extended.
5. Shoot for three to four sets of five to six reps each.
6. Keep your arms straight and back straight throughout the movement.

Seated Band Lat Pulldown

You can do the banded pulldown to widen your lats. It is easy and effective and can be easily done at home.

How to do it:

1. Anchor the resistance band to the door and grab the opposite end firmly with a neutral grip.
2. Sit on your buttock with your knees bent and feet flat on the floor.
3. Pull the band toward your chest until your lats are fully engaged.
4. Hold for a couple of seconds at the bottom and then slowly return to the start.

Lying Resistance Band Superman Pull

The superman pull is an excellent workout for posterior chain muscles, especially lats and lower back. It increases strength, mobility, and reduces the risk of low back injuries.

Steps to perform:

1. Anchor the band to the door and lie on your stomach in front of it.
2. Extend your arms and hold band firmly with an overhand grip.
3. Lift your arms and legs slightly off the floor.
4. Pull the band toward your chest as close as possible. You can also raise your legs behind you.
5. Hold in that position for a couple of seconds, and then return to the start.

Resistance Band Workouts for Lower Body

• Resistance Band Squat
• Banded Curtsy Lunge to Squat
• Resistance Band Leg Press
• Banded Romanian Deadlift
• Resistance Band Donkey Kick
• Resistance Band Leg Extension
• Resistance Band Leg Curl
• Banded Hip Thrust

Resistance Band Squat

The banded squat is an excellent lower body workout, especially for the quadriceps. So if you want to increase strength and build lower body muscle, you must incorporate it in your resistance band full body exercise routine.

How to do it:

1. Stand straight in the shoulder-width stance, wrap the band around your heels and grab the opposite end and hold it over your head.
2. Perform a squat until your glutes are parallel to the floor.
3. Push your feet into the floor and slowly stand up back.
4. Keep your back straight and chest up during the entire movement.
5. You can also hold the band on the back of your shoulder.

Banded Curtsy Lunge to Squat

If you want to challenge your strength and endurance and want to try some advanced level of squat, you can do banded curtsy lunge to squat. It doesn’t only build muscles but also burns more calories than traditional squats.

Here are the steps to do it:

1. Wrap the band just above your knees and stand upright your back straight and arms together in front of your chest.
2. Put your weight into your left foot, step back and around with your right foot, and squat down.
3. Return your left foot to the start and perform one squat.
4. Repeat the same steps to complete one rep.
5. Keep your chest up and back straight during the entire movement.

Resistance Band Leg Press

If you want to isolate your quads specifically, you can do the leg press with resistance bands. Whether you’re male or female, you can efficiently perform it lying on the floor.

You can do this easily by following these couple of steps:

• Lie on the floor and wrap the band around your feet.
• Hold the other end firmly, bend your knees and press the band until your legs are straight.

Banded Single Leg Deadlift

The single-leg deadlift strengthens the posterior chain muscles, primarily hamstrings and glute. It will also help you improve your balance and posture.

How to do it:

1. Place the band under your left foot and hold the other end firmly with a neutral grip.
2. Raise your right leg behind you and lower your torso toward the floor simultaneously until they are parallel to the ground.
3. Pressing your left foot into the ground, slowly bring your right leg in the start.

Resistance Band Donkey Kick

The banded kickback is an excellent workout to develop solid glutes. It also increases the lower back and hamstring strength.

So if you want to work on your gluteus maximus specifically, include donkey kicks in your total body resistance bands workouts.

How to do it:

1. Sit on your all fours and wrap the resistance band around right foot.
2. Keeping your core tight, kick your right leg back until your glutes are fully engaged.
3. Pause for a moment in that position for a couple of seconds and bring you leg back on the floor.
4. Shoot for three sets of six to ten reps, each side.

Resistance Band Leg Extension

The leg extension is not easy to execute with resistance bands, however, if you want to work primarily on your quads, you can do that.

Below are the steps:

1. Anchor the band in the lower section of an object.
2. Sit on a chair against it and wrap band around your right ankle.
3. Extend your leg until you feel the good contraction in your quads.
4. Do not lock your knee at the top.
5. Repeat for the suggested sets and reps.

Resistance Band Leg Curl

If you want to reinforce your hamstrings specifically, you can do the banded leg curls. It is easy and effective, however, you need to anchor the band to the door or bar.

Here’s how you can do it:

1. Anchor the band to a firm object, wrap it around your ankle, and sit on a flat bench with your feet a few inches off the floor.
2. Slightly lean back and hold the bench for the support. That’s the start.
3. Pull the band in until you feel the good contraction in your hamstrings.
4. Squeeze your hams for a moment and then return to the start.

Banded Hip Thrust

The banded hip thrust bolsters your glute muscles, improves balance and lower body strength. You can do it at home if you have a workout bench. Below are the steps to do it:

1. Place the band under your feet and wrap it around your hips.
2. Put your upper back on a flat bench and keep your feet firmly on the ground with your knees are align with your toes.
3. Brace your core and glutes, and thrust your hips upward as high as possible so you can feel the good contraction in your gluteus maximus.
4. Pause for a couple of seconds, and then lower your hips.

Resistance Band Exercises For Shoulder

• Resistance Band Overhead Press
• Resistance Band Front Raises
• Banded Lateral Raises
• Resistance Band Bent Over Reverse Fly
• Banded Upright Row
• Resistance Band Shrug

Resistance Band Overhead Press

The overhead press is the best shoulder workout you can do with resistance bands. It works on front and lateral delts and builds sturdy shoulders.

How to do it:

1. Place the band under your feet and stand upright in the hip-width stance.
2. Grab the opposite end firmly and hold it at your shoulder height with your palms are facing forward. That’s the start.
3. Press the band overhead until your arms are straight.
4. Pause for a moment at the top and then return to the start. That’s one rep!

Resistance Band Front Raises

You can do the banded front raises to reinforce the front part of your shoulders.

How to do it:

1. Place the band under your feet and stand straight in the shoulder-width stance.
2. Grab the opposite end firmly with an overhand grip and hold it in front of your thighs.
3. Raise the band in front of you until your arms are just above your shoulder level.
4. Pause for two seconds and return your arms to the start and repeat for the desired times.

Banded Lateral Raises

The resistance band lateral raises work on side delt and help you build define shoulders at home.

How to do it:

1. Place the band under your left foot and stand straight in the split stance.
2. Grab the handles firmly and raise your arms out the sides until you feel the good contraction in your side delts.
3. Lower your arms to the start and repeat for the suggested sets and reps.

You can also do that using one arm at a time.

Resistance Band Bent Over Reverse Fly

The bent-over reverse fly train the rear delt and upper trap. And it can be as useful as dumbbells reverse fly, suggested by research. So you must do it at least once when you do the full body workout with resistance bands.

Here’s how to do that:

1. Stand on the resistance band in the hip-width stance and hold the band at your sides.
2. Bend forward until your torso is parallel to the floor. That’s the start.
3. Raise your arms out to the sides until you feel the good contraction in your posterior delt and upper trap.
4. You can hold for a couple of seconds before bringing your arms to the start.
5. You can also do single-arm reverse fly.

Banded Upright Row

The upright row is an excellent upper body compound exercise that increases strength and mobility and develops aesthetic shoulders.

Steps to do it:

• Stand on the resistance band in the hip-width stance.
• Grab the band firmly with your hands are slightly shorter than hip-width.
• Pull the band toward your neck until it reaches close to your shin.

Resistance Band Shrug

The shrug isolates neck muscles which are crucial for building defined shoulders.

Here’s how to do it:

1. Place the band under your left foot and stand straight in the hip-width stance.
2. Hold the band with a neutral grip with your arms are straight at your sides.
3. Shrug your shoulders as many times as needed.

Resistance Band Arms Workouts

1. Resistance Band Tricep Pushdown
2. Banded Overhead Tricep Extension
3. Banded Triceps Kickback
4. Banded Triangle Pushup
5. Standing Banded Bicep Curl
6. Banded Concentration Curl
7. Resistance Band Hammer Curl
8. Banded Wrist Curl

Resistance Band Tricep Pushdown

The pushdown works on the long head of the triceps and helps you forge arms. It is suitable for all fitness levels, whether male or female, beginner or intermediate.

How to do it:

• Anchor the band to the door and stand against it.
• Grab the band with a neutral grip and keep your arms bent in front of your stomach, elbows in line with your shoulders.
• Push the band down until your triceps are fully contracted.
• Hold for a moment at the bottom and then return to the start. That’s one rep.

Banded Overhead Tricep Extension

If you want to strengthen the long head of the triceps without an anchor, you can do the banded overhead extension. Below are the steps to do it:

1. Place the band under your heels and stand upright with your feet together.
2. Grab the band firmly with a neutral grip behind your neck with your elbows bent and pointing forward. That’s the start.
3. Keep your core tight and back straight, and press the band overhead until your arms are fully straight.
4. Hold there for a couple of seconds and then return to start.
5. Repeat for the desired number of times.

You can also do overhead tricep extension using one arm at a time.

Banded Triceps Kickback

The kickback is one of the best exercises for the triceps as it activates both the long and lateral heads.

Here’s how to do that:

1. Place the band under your feet and stand upright in the shoulder-width stance.
2. Grab the handles and bend forward until your torso is parallel to the floor.
3. Slightly raise your elbows and keep them at your sides. That’s the start.
4. Now, kick your arms back until your elbows are fully extended. You’ll feel the contraction in your triceps at the full extension. Do as many sets and reps as you like.

Banded Triangle Pushup

The banded triangle is one of the most effective workouts for the triceps and the chest and helps you shape the upper body at home. However, if it’s challenging for you, you can do it on your knees.

Here’s how you can do it:

1. Wrap the band around your back and get into the up position of a push-up.
2. Keep your hands in the triangle position and stay in the high plank position. That’s the start.
3. Bend your elbows and lower your chest toward the ground.
4. Press back to complete your push-up.
5. Do as many sets and reps as you like.

Standing Banded Bicep Curl

You can work on your biceps efficiently with resistance bands. Various exercises forge biceps and build strong arms. And here’s the first one, standing banded curls. It is a simple and effective workout that you can do to grow your bicep strength and mass.

Here’s how you can do it:

1. Place the band under your feet and stand straight in the hip-width stance.
2. Grab the band firmly with an underhand grip with your arms straight in front of your thighs.
3. Keeping your elbows tucked at your sidse, curl your arms until you feel the good contraction in your biceps.
4. Squeezeing your bi’s hold there for two seconds and return to the start.

You can also perform single-arm bicep curls. And if you find it challenging to do it in the standing position, you can sit on your knees, place the band under it and then do the curls.

Banded Concentration Curl

If you only want to engage your biceps, the concentration curl would be an excellent option. It highly activates the bicep muscles and helps you build them rounded and bigger.

You can follow these steps to do it:

1. Sit on a flat bench and wrap the band around your left foot and grab the opposite end firmly with your left hand.
2. Slightly lean forward and place your elbow under your thigh. That;s the start.
3. Concentrating on your biceps, curl your arm until they are fully engaged.

Resistance Band Hammer Curl

The hammer curl allows you to target your biceps at a different angle. It works on the long head, which is responsible for bigger biceps.

How to perform:

• Place the band under your feet and stand straight in the hip-width stance.
• Grab the band firmly with a neutral grip. And keep your arms straight in front of your thighs with your palms are facing each other.
• Curl your arms until your biceps are fully contracted.
• Squeezing your biceps, hold there for a moment and then uncurl your arms.

Banded Wrist Curl

You can’t have beefy arms if you skip the forearms workout. And you need only one exercise to forge your forearms, which is wrist curl. The wrist curl specifically reinforces the lower arms and builds defined arms.

How to perform the wrist curl:

1. Sit on a flat bench and wrap the band around your right foot and grab the opposite end firmly with your right hand.
2. Place your forearm on your knee and twist your wrist up and down. Do as many reps as you like.

Resistance Band Exercises For Abs and Oblique

1. Banded Side Bend
2. Banded Flutter Kicks
3. Banded Russian Twist
4. Resistance Band Bird Dog
5. Banded Wood Chop
6. Side Plank Band Pull
7. Resistance Band Dead Bug 

Banded Side Bend

The side bend works on love handles and fortifies your core. So whether you want to lose belly fat or strengthen core muscles, you can incorporate banded side bend in your total body resistance band exercises routine.

Below are the steps to do it:

1. Place the band under your feet and grab the other end with your left hand.
2. Keep your right arms straight at your sides with your palms are facing in.
3. Bend at your left side until you feel the contraction in your oblique.
4. Pause for a moment and then return to the start.
5. Repeat for the desired number of times each side.

Banded Flutter Kicks

1. Sit on the floor with your legs are straight in front of you.
2. Place the loop band around your shin.
3. Lie on the floor with your arms are straight beside your hips.
4. Slightly lift your feet and head off the floor and raise your legs alternatively (like scissors work).
5. Keep doing it until you feel the good work in your core.

Banded Russian Twist

1. Sit on the floor with your legs are straight in front of you.
2. Place the one end of the band around your feet, hold the other end with your hands, and pull it toward your stomach. That’s the start.
3. Twist your torso from side to side for the desired time.
4. Try to bring the band as close to the floor as possible.

Resistance Band Bird Dog

The resistance band bird dog strengthens various muscles at once, such as the core, lower back, and hamstrings. Moreover, it improves balance and flexibility and protects your back from pain and injuries. So, you can give it a try.

Here are the steps:

1. Place the band around your left foot and sit on all fours.
2. Grab the other end of the band with your right hand.
3. Lift your arms and legs simultaneously off the floor until they are parallel to the floor.
4. Hold in this position for up to 10 seconds and return to the start.
5. Repeat the same on your opposite side. Do suggested sets and reps.

Banded Wood Chop

1. Anchor the band to incline the object, typically to the door.
2. Grab the band and stand to the side a couple of steps away.
3. Brace your core, and pull the band toward your knees as far as possible.   
4. Do two sets of eight to ten reps.

Side Plank Band Pull

1. Anchor the band to a firm object.
2. Grab the other end firmly with your right hand.
3. Get into a side plank position on your left side.
4. Pull the band towards your body as far as possible.
5. Hold for a moment and return it to the start.

Resistance Band Dead Bug 

1. Place the band around your feet and lie on the floor.
2. Lift your legs off the floor and bend your knees, so your feet are facing forward.
3. Keep your arms straight toward the ceiling. That’s the start.
4. Stretch your right leg against you.
5. You can also bring your opposite arm behind you at the same time.

Resistance Band Full Body Workout Routine

Summary

• Time for one session:
  • 30 minutes
• Suitable Gender:
  • Male and Female
• The Number of Training Days per Week:
  • 3 Days
• How to perform exercises:
  • Do the suggested sets and reps of an exercise before doing on another.

Related: 12 Week Resistance Band Training Program with Free PDF

Day 1

Workout	Muscles Worked	Reps
Resistance Band Floor Press	Chest	4 x 10
Resistance Band Squat	Quad	4 x 10
Resistance Band Overhead Press	Shoulder	3 x 10
Resistance Band Bent-over Row	Back	3 x 10
Standing Banded Bicep Curl	Biceps	3 x 10

Day 2

Workout	Muscles Worked	Reps
Resistance Band Deadlift	Rear Body	3 x 6
Seated Resistance Band Row	Back	4 x 10
Resistance Band Leg Press	Legs	3 x 10
Resistance Band Front Raises	Shoulder	3 x 10
Banded Lateral Raises	Shoulder	3 x 10

Day 3

Workout	Muscles Worked	Reps
Resistance Band Floor Press	Chest	4 x 10
Resistance Band Overhead Press	Shoulder	4 x 10
Banded Hip Thrust/Donkey Kick	Glute and Ham	3 x 10
Banded Overhead Tricep Extension	Triceps	3 x 10
Banded Side Bend	Core	2 x 10

Full Body Resistance Band Workout PDF

Frequently Asked Questions (FAQs)