Published: Sep 05, 2014 8:12 AM EDT
Updated: Sep 05, 2014 8:13 AM EDT

Resistance Band Exercises

Think you need a pile of weights to get in shape? Snap out of it and grab a Resistance Band instead. This portable piece of equipment can improves strength and balance, help recover from an injury, or just add variety to your existing workout routine. Whether you are an exercise rookie or an advanced athlete, Wink News Fitness Expert Mike Drumm says people of all fitness levels can benefit from using them and is here today to demonstrate some of his favorite resistance band exercises.

Resistance bands come in all colors and sizes and offer many advantages over traditional machines or free weights. The first and most obvious advantage is how portable they are. You can take them anywhere with you, I have some at home, at work, and actually keep one in my car too J A resistance band weighs only a few ounces. But unlike weights, it creates constant tension throughout a movement, recruiting more muscle fibers and accelerating muscle growth. Plus, bands are inexpensive, and you can do hundreds of exercises with them.

Using Resistance Bands

With your resistance band training, every part of both the concentric and eccentric part of the exercise has resistance, resulting in better range of motion strength and more complete stimulation. The downside to resistance bands are that you can't really perform near maximum lifts. When using resistance bands for your workout, the factor you should be thinking about is picking a band with a resistance appropriate to your strength and the exercise you are doing. I recommend purchasing a combination of thicker bands and bands that offer less resistance, as certain exercises require more resistance than others.


Solo: Bicep Curls, Triceps Extensions, Band Thruster (Squat with OH Press)
Alt. Grip: Band Pull Apart, Pushups
Assisted: Core Rotations, Side Squats (Helper holds 1-side)
Assisted 2: Squat Rows/Jumps, Jog in Place (Helper holds padded middle, both sides)


Resistance bands are versatile, easy on the joints, and target muscle groups with controllable, constant tension. As with any exercise routine, resistance bands will increase the strength of your muscles and stimulate growth. What they will also do is hit the full range of motion, working many parts of a lift and muscle often not worked by free weights or machines that rely on movement restriction and gravity. So anyone who needs a way to work out on vacation, periodically can't get to the gym, or wants something extra to add to the workout, resistance bands are well worth it.

Cost Effective (a couple bucks vs a $1 per pound for free weights.
Adaptable to any fitness level
Save storage space, Great for Travel
Variety, Effective, deliver results