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September 17, 2021 3 min read

With lockdowns still not fully lifted in certain areas, you don’t really have any choice but to stay at home and do your exercises there. No weights or gym equipment at home? Don’t fret. That doesn’t mean you won’t be able to do a full workout at home. Order a couple of resistance bands, and you get yourself all the gym equipment you need. Here are a couple of exercises you can do with your exercise bands.

Quick Tips When Doing Resistance Band Exercises

Resist bands can be used in any number of ways when working out. The following exercises mainly focus on the arms, chest, and shoulders as these are where exercise bands shine the most.

When using your bands, you need to resist them, which is the point of the exercises. Not putting in effort and resistance will render these exercises ineffective. This means you need to maintain good posture at all times to help you maximise your exercise.

Resistance Band Exercises

Bicep Curl

This is a pretty easy exercise, perfect for those who are new to using resistance bands. A bicep curl is a classic gym move that mainly focuses on building and strengthening your bicep muscles by working them both at the same time.

Start by stepping on the centre of the band with both feet, shoulder-width apart. Next, hold the handles or both ends of your bands next to your sides with your palms facing up. Now slowly curly your hands up toward your shoulders. Make sure to keep your elbows tucked next to your sides. After that curling motion, release your arms slowly and go back to the starting position. Interestingly, this stance is very much similar to doing bicep curls with a pair of dumbbells.

Triceps Press

This time, you need to be in a sitting position with your legs completely extended together and your feet flexed. Place the centre of your band across the soles of your feet. Put your hands on either side of your feet and keep your spine straight. Now, with both ends of the band on each of your hands, start reaching your arms back, lifting the elbows upward with straight arms. Remember to inhale while bending your elbows a bit further, offering more resistance. Finally, extend your arms back and repeat the process.

Shoulder Press

Here’s an exercise that focuses on your deltoids while also engaging your core muscles while stabilising your body.

Stand on the centre of the band with your feet hip-width apart. Grab the handles or both ends of your bands and keep it should height will the length of the band runs across your back and down back to your feet. Next, bend your elbows about 90 degrees with your palms facing forward. Apply resistance by pressing your arms straight up, then slowly return to the starting position and repeat. It’s essential to keep your arms straight up despite the resistance. If you can’t do it, then use a band with lighter resistance.


These three exercises should help build upper body strength and even improve your mobility as you perform these exercises regularly. They allow you to fully utilise your resistance bands to give you the exercise you need to stay active even when you’re working out from home.

POWERBANDS® believes that movement holds the key to improving the quality of life for many individuals. That’s why we offer the finest set of resistance and exercise bands you can use on your daily workout. Our brand of POWERBANDS® is what fitness professionals use as the gold standard for resistance training. They’re perfect for beginners and athletes alike. Order some of thebest resistance bands you’ll ever find in Australia today.