Buzz
While resistance bands can be adapted to nearly any exercise, some workouts truly excel when performed with them. Below are a few of my top picks, emphasizing upper body movements. Don’t miss our resistance band challenge—give these a go!
The Pallof Press
This excellent “anti-rotation” core exercise challenges your body to resist twisting forces, engaging the muscles along your torso. To begin, secure a band to a stable anchor, such as a doorknob or squat rack. Stand sideways, grip the band with both hands, and hold it steady at belly button height.
Next, extend your arms straight out in front of you. While the movement resembles a bench press, you’re not lifting weights. Instead, you’re maintaining tension in the band as your arms shift positions, increasing the resistance you must counteract.
Assisted Pushups
This unique and clever technique isn’t widely known, but it’s highly effective. Wrap a small resistance band around your upper arms or elbows, then perform pushups as usual. At the lowest point of the movement, the band provides assistance to push you back up. While this helps with the most challenging part of the pushup, it’s best used as a supplementary tool rather than your sole exercise for building strength.
Assisted Pull-ups
This method is more familiar but still deserves attention! Secure a long resistance band around the pull-up bar and place your foot or knee into it. The band offers support during the initial phase of the movement, gradually reducing as you reach the top. Here’s a video demonstrating the setup and execution:
