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Tube Band Exercises
13 Incredibly Effective Tube Band Exercises
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Resistance bands (tube bands) are great for strength training and physical therapy, and improving your mobility. They come in a variety of sizes and strengths, allowing you to choose what works best for you and your goals.

Here, we’ll set you up with a list of exercises that can easily turn into a weekly workout. We provide 15 exercises that work on your legs, arms and core area making this a complete total-body workout.

How it works: Three times a week, perform the recommended amount of reps for 1 to 2 sets of each of the exercises in order. If you want to challenge yourself more, REPEAT the circuit (exercises 1 through 13) once or twice more.

Total Time: up to 40 minutes

You will need: Resistance Tube Bands (for beginners we recommend that you use the lightest band and to challenge yourself, use a heavier band)

1. TUBE BAND: Bent-Over Row

How to do it:  Stand over the center of the band with feet shoulder-width apart. Bend your knees slightly and lean your torso over your knees, keeping your hips back. Hold each handle and with your elbows bent, pull the band up toward your hips to form a 90-degree angle. Lower and row for 10-12 reps.

2. TUBE BAND: Seated Row

How to Perform: Sit nice and tall, holding each handle. Extend your arms straight in front of you then bend your elbows at your waist, pulling the band toward your core. Slowly return to starting position and repeat for 10 to 12 reps.

3. TUBE BAND: Lying Pullover

How to do it: Anchor the tube band in a low position and lie on your back, grabbing each handle, stretching your arms straight out overhead. Bending your elbows slightly, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to starting position and keep it up for 8 to 10 reps.

4. TUBE BAND: Kneeling Lat Pull-down

How to do it: Anchor the tube band overhead. Kneel facing the anchor so the band is positioned in front of you and grip each handle with arms extended overhead and hands slightly wider than shoulder-width. Bending your elbows, pull the band down toward the floor while contracting your back muscles. Once the hands reach your shoulders, slowly raise them back to the starting position and rock out 10 to 12 reps.

5. TUBE BAND: Incline Chest Press

How to do it: While in a forward lunge position, place the middle of your band beneath your back foot. Grabbing a handle in each hand, bring the band to shoulder level. Press the bands upward straight over your chest like a rainbow until your arms are fully extended. Slowly lower back down and repeat for 10 to 12 reps.

6. TUBE BAND: Standing Chest Press

How to do it: Anchor the tube band at chest height. Grab each handle with your back to the band. Step forward, with one foot slightly in front, positioning your hands at chest height. With your elbows up, press the band straight out in front of you until your arms reach full extension. Slowly return to starting position and press on for 12 to 15 reps.

7. TUBE BAND: Overhead Press

How to do it: Stand over the center of your tube band with feet shoulder-width apart. Hold each handle at shoulder level. Press straight up, fully extending your arms up and over your head. Slowly lower back down and repeat for 8 to 10 reps.

8. TUBE BAND: Forward Raise

How to do it: While in a forward lunge position, place the middle of your band beneath your back foot and hold each handle. Then, without locking your elbows, raise both arms straight out in front of you to shoulder height. Slowly lower back down and repeat for 8 to 12 reps.

9. TUBE BAND: Lateral Raise

How to do it: Stand with your feet positioned over the center of the tube band, shoulder-width apart. Hold each handle with arms down at your side and palms facing in. Slightly bend your elbows and raise your arms straight out to the side to shoulder-level. Slowly lower back down and repeat for 8 to 10 reps.

10. TUBE BAND: Upright Row

How to do it: Position your feet in the center of the band, shoulder-width apart, holding  each handle and position them with palms facing your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows bent and positioned in a high “V.” Slowly lower back down to starting position and repeat for 10 to 12 reps.

11. TUBE BAND: Bent-Over Rear Delt Fly

How to do it: Similar to the lateral raise, stand with your feet positioned over the center of the tube band, shoulder-width apart. Hold each handle with arms down at your side and palms facing in. Bend forward at the waist, back straight, and raise your arms straight out to your sides until the band reaches shoulder level. Slowly, lower back to starting position and repeat for 10 to 12 reps.

12. TUBE BAND: Bicep Curl

How to do it: Stand with your feet shoulder-width apart over the middle of the band. Holding each handle, start with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbows. Slowly lower back down and repeat for a total of 12 to15 reps.

13. TUBE BAND: Overhead Triceps Extensions

How to do it: While in a forward lunge position, place the middle of your band beneath your back foot and with both hands, hold both handles together stretching your arms up and bending your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they fully extend. Slowly lower back down and repeat for 10 to 12 reps.

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