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January 20, 2022 3 min read

For most people who exercise, resistance bands are a necessary tool because they add an extra difficulty level. A common misconception about resistance bands is that you use them alone. This is not the case because they're more effective when used in tandem with other exercise equipment, such as dumbbells.

Dumbbells and resistance bands go together more than one might think. While they're great for lifting and toning, dumbbells can't give you the necessary muscle building and strengthening resistance, which a resistance band can add.

In this article, we list down some exercises that you can do with dumbbells and resistance bands. Read on below to get started.

#1 - Banded Romanian Deadlift

This is a very challenging but effective exercise for your hamstrings. When you do a Romanian deadlift, the lower back becomes involved to a certain degree because of its effect on the area.

However, the banded Romanian deadlift allows your upper body to remain completely motionless while your lower body is still moving. It will create tension throughout your body when done right.

How to Do It

Begin by kneeling on both knees, holding a band in each hand and a dumbbell in one hand. You'll want to start with a light band for the first few times you perform the exercise.

Keep your spine neutral by pointing your chin and chest toward the floor, and keep your shoulders down and back. Lift the dumbbell upward until you reach the starting position.

You'll need to repeat this process while you inhale and exhale with every lift and lower. Make sure to keep a straight, neutral spine and a controlled, fluid motion and don't let the weight drop.

#2 - Banded Goblet Squat

The banded goblet squat is a great core exercise that works your glutes and hamstrings. It's a great addition to your resistance band exercises to increase your hip and leg strength while toning your glutes, hamstrings, and core.

How to Do It

Begin by placing the resistance band around your upper thigh and grab the ends of the band with your hands. A medium to heavy band is a good starting resistance.

Rest a dumbbell on your shoulder, and then squat as low as you can without losing your lumbar spine stability or your back rounding. Keep your chest open and your ribs down as you squat. As you squat, make sure to keep your core tight and don't let your back round. Also, keep your knees in line with your toes and your glutes squeezed.

#3 - Banded Dumbbell Row

The banded dumbbell row works your back muscles and is an excellent addition to your resistance band exercises to increase your core strength while toning and strengthening your lats, lower back, triceps, and core.

How to Do It

Begin by standing on your knees and placing a band around your knees. Hold one end of the band in each hand and grab a dumbbell from the ground. Rest the dumbbell on the back of your shoulder and bring the "V" of your chest toward the weight.

As you row the dumbbell toward the middle of your chest, squeeze your shoulder blades together and keep your hips square and controlled. Keep your back flat and your spine neutral. Lower the weight slowly to the starting position. Repeat to complete your set.

#4 - Band-Elevated Goblet Split Squat

The band-elevated goblet split squat is a great exercise to add resistance to your squats. This exercise is an excellent addition to your resistance band exercises to work your quads, hamstrings, glutes, and core.

How to Do It

Begin by holding a band in front of you and placing it around your thighs. Place a dumbbell on each shoulder and stand in front of a bench. Place one foot on the bench approximately shoulder-width apart.

When you're in position, slowly descend into a squat until your back knee almost touches the floor. Make sure to keep your back flat and neutral. Squeeze your glutes as you ascend. Repeat to complete your set.


Resistance bands are a very effective way to increase the intensity of your workout. They allow you to work your muscles more, which is the key to increasing your muscle tone and shedding extra fat. As long as you're consistent when exercising, you can see the results sooner than later.

If you’re looking forresistance bands in Australia, Powerbands® has what you need! We have a wide range of selections, and they also come in different colours so that you can exercise in style. Simply go to our website and take your pick!