Resistance Band with Handles Workout: 30 Resistance Band Exercises with Handles

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Last Modified: Nov 21, 2023

(A) Resistance Band With Handles Workout for Legs

1. Squats

Image of woman doing squats using resistance bands

Stand with your feet shoulder-width apart.
Holding the band handles firmly, raise them at shoulder height.
Keep your back straight, chest up, and shoulders relaxed as you lower your hips into a squat, bending your knees.
Lower your body until your thighs are parallel to the floor.
Hold and then return to the starting position.
Do 3 sets of 15 reps.

2. Lunge

Image of woman performing lunge using resistance bands

Secure the center of the resistance band under one of your feet.
Hold the band handles at your sides, and stand with your feet together.
Take a step forward with the foot with a resistance band while maintaining an upright posture.
Slowly lower your body by bending both knees until your front thigh is parallel to the floor.
Stay in the lunge position and then push through your front heel to return to the starting position.
Do 12-15 reps before switching legs.

3. Lunge + front raise

Image of woman doing lunge and front raise simultaneously using resistance bands

To do this resistance band with handles workout, secure the resistance band underneath one of your feet and take a lunge position with one foot in front of the other.
Hold the band handles at your sides, palms facing outside.
As you step forward into the lunge, simultaneously raise the band handles overhead until your arms are straight.
Slowly lower the band as you return to the starting position.
Do 15 reps, then switch to the other leg.

4. Squat + shoulder press

Stand with your feet shoulder-width apart at the center of the resistance band.
Hold the band handles at shoulder height.
Lower into a squat, keeping your back straight and chest up.
As you rise from the squat, press the handles overhead, fully extending your arms.
Gradually lower the handles back to shoulder height as you return to the squat position.
Do 3 sets of 10 reps.

5. Donkey kick

Image of woman doing donkey kick using resistance bands

Start on your hands and knees in a tabletop position.
Secure the resistance band handles in both hands pinned to the floor.
The other end of the band should pass around your right foot.
Flex one foot and push it out right in a straight line while keeping the other knee bent at a 90-degree angle.
Lower your leg back down to the starting position.
Do 10-15 reps, then switch to the left leg.

(B) Resistance Band With Handles Workout for Back

1. Bent over row

To do this resistance band with handles workout, stand at the center of the band with your feet shoulder-width apart.
Hold the band handles in opposite hands with an overhand grip.
Hinge at your hips, keeping your back straight until your upper body is nearly parallel to the floor.
Pull the band handles toward your lower ribcage in a controlling motion by bending your elbows.
Slowly return to the starting position.
Do 15 reps in 2 sets.

2. Standing row

Image of woman performing standing row using resistance bands

Attach the resistance band to secure the anchor at chest height.
Standing with feet hip-width apart, hold the handles with an overhand grip.
Take a few steps back to create tension in the band, hands extended before you.
Pull the band handles toward your torso, keeping your elbows close to your body and squeezing your shoulder blades together.
Slowly release the resistance band as you return to the starting position.
Do 3 sets, 12 reps each.

3. Face pull

Image of man doing face pull using resistance bands

Secure the resistance band to an anchor at chest height.
Hold the band handles with palms facing each other.
Stand with your feet shoulder-width apart.
Slowly pull the band handles towards your face, driving your elbows to the sides.
Release in a controlled movement and return to the starting position.
Do 2 sets of 12-15 reps.

4. Kneeling row

Image of woman performing kneeling row with the help of resistance bands

To do this resistance band with handles workout, secure the resistance band to a stable anchor overhead.
Kneel facing the anchor, holding handles with your arms extended in front of you and the band under tension.
Pull the band handles toward your chest, squeezing your shoulder blades together during the row.
Return to the starting position.
Do sets, 12 reps each.

5. Reverse fly

Image of woman performing reverse fly using resistance bands

Stand at the center of the band with your feet hip-width apart.
Hold the band handles with a neutral grip, palms facing each other.
Bend at the hip to bring your upper body almost parallel to the ground.
Lift your arms out to the sides, keeping them straight until they are parallel to the ground.
Squeeze your shoulder blades together at the top of the movement.
Lower your arms back to the starting position.
Perform 3 sets of 10 reps.

(C) Resistance Band With Handles Workout for Shoulders

1. Front raise

Image of woman performing front raise using resistance bands

Stand with your feet shoulder-width apart at the center of the resistance band.
Hold the band handles with an overhand grip, arms hanging in front of your thighs.
Lift both arms forward until they reach shoulder height.
Hold for a second, and then slowly lower your arms back down to the starting position.
Do 3 sets, 15 reps each.

2. Shoulder press

Image of man doing shoulder press using resistance bands

Secure the resistance band under your feet.
Hold the band handles at shoulder height, your palms facing forward.
Stretch the band by pushing the handles upward, extending your arms fully overhead.
Return to the starting position, slowly lowering the handles to shoulder height.
Do 3 sets of 15 reps.

3. Shrug

Image of woman doing shrug using resistance bands

To do this resistance band with handles workout, stand in the middle of the resistance band, keeping your feet hip-width apart.
Hold the band handles, palms facing your body.
Lift your shoulders towards your ears, stretching the band in a shrugging motion.
Squeeze your upper shoulder muscles at the top of the movement.
Lower your shoulders back to the starting position.
Do 3 sets of 15 reps.

4. Upright row

Image of woman performing upright row with the help of resistance bands

Step on the center of the resistance band, feet shoulder-width apart.
Hold the handles in opposite hands with an overhand grip.
Lift the band handles towards your chin.
Ensure your elbows are higher than your wrists.
Slowly lower the handles back down to the starting position.
Do 2-3 sets of 10 reps.

5. Lateral raise

Image of woman performing lateral raise using resistance bands

Stand on the band with your feet hip-width apart.
Hold the handles with an overhand grip.
Lift both arms out to the sides until they are parallel to the floor.
Slowly lower your arms back to your sides.
Do 3 sets, 12-15 reps each.

(D) Resistance Band With Handles Workout for Chest

1. Chest press

Image of woman doing chest press using resistance bands

To do this resistance band with handles workout, attach the resistance band to a sturdy anchor overhead.
Stand facing from the anchor, holding the band handles with an overhand grip, your hands at chest level, and your elbows bent.
Extend your arms, pressing the handles away from the anchor.
Slowly return to the starting position.
Do 2 sets of 15 reps.

2. Chest fly

Image of woman performing chest fly using resistance bands

Attach the resistance band to a sturdy anchor at chest height.
Stand facing away from the anchor, holding handles firmly.
With a slight bend in your elbows, extend your arms forward.
Open your arms wide as you pull the band handles to the sides.
Squeeze your chest muscles for maximum muscle engagement.
Return to the starting position.
Perform 3 sets of 15 reps each.

3. Incline chest press

Image of woman doing incline chest press using resistance bands

Secure the resistance band under your feet or with a sturdy anchor point.
Step away from the anchor facing away.
Hold the band handles with an overhand grip, your hands at chest level, and your elbows bent.
Extend your arms, pressing the handles away from your body
Slowly return to the starting position.
Perform 3 sets of 15 reps.

4. Push up

Image of woman doing push up with the help of resistance bands

To do this resistance band with handles workout, place the resistance band on your upper back.
Hold each end with your hands and assume a push-up position.
Keep your hands slightly wider than shoulder-width apart.
Lower your body while maintaining a straight line from your head to your heels.
Push your body back up to the starting position.
Repeat as many times as you can comfortably.

5. Assisted dip

Image of man doing assisted dip using resistance band with handles

Hold onto the resistance band handles and the dip bar together.
Bend your knees or keep your feet on the ground to put the band over them.
Lower your body into a dip.
Push your body back up to the starting position.
Perform 3 sets of 10 reps.

(E) Resistance Band With Handles Workout for Arms

1. Bicep curls

Image of man doing bicep curls using resistance bands with handles

Stand in the middle of the resistance band with your feet hip-width apart.
Hold the band handles with palms facing forward.
Keep your arms fully extended to your sides.
Curl your hands towards your shoulders.
Slowly lower the handles back down.
Perform 3 sets, 15 reps each.

2. Band lat pull

Image of woman doing band lat pull using resistance bands with handles

Stand with your feet hip-width apart.
Hold handles in each hand, palms facing down.
Slowly extend your arms out in front of your body at shoulder height.
Engage your core and squeeze your shoulder blades together as you pull the band apart.
Slowly reverse the motion to return to the starting position.
Do 15 reps in each of 3 sets.

3. Triceps extension

Image of woman doing triceps extension using resistance bands

To do this resistance band with handles workout, secure the resistance band to a point overhead.
Stand facing the anchor and hold the band handles with an overhand grip.
With tension in the band, keep your upper arms close to your body and your elbows bent.
Extend your arms fully downwards, straightening your elbows.
Slowly bend your elbows and return to the starting position.
Perform 3 sets, 15 reps each.

4. Band curl to press

Image of woman doing band curl to press using resistance bands with handles

Standing on the middle of the band, feet hip-width apart, hold the handles with an underhand grip.
Curl the bands toward your shoulders, keeping your elbows locked on the sides.
Twist your wrists to make palms face forward and press the handles overhead.
Slowly lower to your shoulders and return to the starting position in a controlled movement.
Do 2 sets, 15 reps each.

5. Overhead triceps extension

Image of woman doing overhead triceps extension using resistance bands

Attach the resistance band to a sturdy anchor near the floor.
Stand facing away from the anchor.
Hold the band handles with an overhand grip, arms close to your head, and your elbows bent.
Extend your arms fully overhead by straightening your elbows.
Squeeze your triceps at the top of the movement.
Slowly return to the starting position.
Do 3 sets of 10 reps.

(F) Resistance Band With Handles Workout for core

1. Kneeling crunch

Image of woman doing kneeling crunch using resistance bands

To do this resistance band with handles workout, attach the resistance band to a sturdy anchor.
Kneel facing away from the anchor.
Hold the band handles behind your neck, palm facing outwards.
Keeping your back straight, bend into a crunch, lowering your head towards the ground.
Return to the starting position slowly.
Do 3 sets, 15 reps each.

2. Extended deadlift

Image of woman doing extended deadlift using resistance bands

Anchor the resistance band at the bottom of a door.
Hold the handles with an overhand grip, stand with your feet hip-width apart, and move a few inches away from the anchor.
Hinge at your hips, keeping your back straight, and lower the band handles towards the ground while maintaining a slight bend in your knees.
Return to the starting position, slowly extending your hips and standing up straight.
Repeat 15 times and do 2 sets.

3. Ab rotation

Image of man doing ab rotation using resistance bands

Attach the resistance band to a sturdy anchor point above the waist height.
Stand perpendicular to the anchor, hold the band handles, and step away to create tension.
With your arms extended, rotate your torso to the anchor.
Slowly return to the starting position.
Perform 3 sets of exercises for 10-12 reps.

4. Woodchop

Image of man performing woodchop using resistance bands

To do this resistance band with handles workout, attach the resistance band to a sturdy anchor point above head height.
Stand sideways to the anchor, holding the band handles with both hands.
With your hands near your shoulder on one side and your body facing away from the anchor, pull the handles diagonally across your body.
Rotate your torso throughout the movement.
Hold and then return to the starting position.
Do 3 sets, 10 reps each.

5. Reverse woodchop

Attach the resistance band to a stable anchor point near the floor.
Standing sideways to the anchor, hold the band handles with both hands.
Begin with your hands near your hip on one side, and pull the handles diagonally across your body in a low-to-high motion.
Engage your core muscles as you rotate your torso.
Slowly return to the starting position.
Do 3 sets, 10 reps each.

What are the benefits of using a resistance band with handles?

Following are the benefits of doing resistance band with handles workout:

Improved stability and balance
The handles are not just an accessory but provide a secure grip. It makes it a lot easier to maintain stability and balance during exercises.
Increased mobility
The firm grip enabled by the resistance band handles facilitates a wide range of motion, which promotes muscle flexibility and mobility.
Reduced risk of injury
Resistance band workout with handles reduces the risk of injury. As handles allow to control resistance, the risk of accidents is minimized, which makes them particularly useful for rehabilitation exercises.

What are the tips to consider before choosing resistance bands with handles?

Your choice of workout bands with handles should be based on an informed decision. There are several types of resistance bands, but three primary types are tube bands, loop bands, and flat bands. Loop bands are great for lower-body exercises, and flat bands are excellent for upper-body workouts. However, for full body workout with resistance bands with handles, tube bands are ideal.

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It has ergonomically designed handles and sturdy, durable resistance bands that offer up to 200 lbs of resistance.

Image of man doing exercise with LIT Axis resistance bands

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Conclusion

Resistance bands with handles offer flexibility and convenience that make a versatile full-body workout possible. With the listed exercises for full body workout with resistance bands with handles, you can work towards a healthier and stronger body.

FAQs

1. What are the basic exercises for beginners who are willing to get started with resistance band exercises using handles?

Beginners should focus more on form, so foundational exercises like bicep curls, tricep extensions, squats, and shoulder presses is ideal.

2. What types of resistance bands with handles are best suited for different fitness goals?

There are several resistance bands with handles available, including tube bands, loop bands, and flat bands. However, tube bands with handles are most suited for full-body workouts.

3. How do you properly care for and maintain the resistance bands with handles to ensure they last longer and remain safe?

Keep resistance bands away from direct sunlight and protect against sharp objects. Regularly inspect for signs of wear or damage. Avoid using abrasive cleaning agents; instead, use mild soap for cleaning resistance bands.