Download Resistance Band Exercises

Stretch-Band
Exercises
Bicep Curl
Wrap the band around the foot and
step firmly on the band to prevent it
from slipping. One the same side, hold
the band in the hand with the upper arm
close to the body. Rest the hand beside
the knee, then slowly curl the arm up
for 2 counts and then return for 2
counts.
Repeat 12 times, then switch to
opposite side.
Triceps Tube
Wrap the band around the foot
and step firmly on the band to
prevent it from slipping. One the
same side, bring the band over
your shoulder from back to
front. Holding the band, extend
your arm out in front of you.
Repeat 12 times, then switch to
opposite side.
Seated Row
Place the center of the band
under one foot. Sit on the
edge of your chair and lean
your shoulders back. Hold
the ends of the band in each
hand and pull up toward your
body.
Repeat 12 times, then switch
to opposite side.
Leg Press
Place the center of the band
under one foot. Sit all the
way back in your chair and
hold the ends of the band in
each hand. Raise your knee,
and extend your leg out
straight. Return to center,
and down.
Repeat 12 times, then switch
to opposite side.
Lateral Raise
Place the center of the band
under one foot. Hold the
ends of the band in each
hand and pull up diagonally
away from your body.
Repeat 12 times, then switch
to opposite side.
Standing (or sitting) Biceps Curl
Place the center of the band under both
feet. Holding the ends of the band in
each hand, with arms at your side, slowly
bend your elbow and pull the band.
Repeat 12 times
Chest Press
Wrap the band around your back
(chest level) and bring it around
your upper arms. Hold the ends of
the band in each hand with elbows
bent. Push arms out to the front,
pulling the band. Return to bent
elbows, and repeat 12 times.
Shoulder Tube
Standing or sitting—hold the
ends of the band in each
hand, reach you arms up. Pull
your arms down to shoulder
level and straight out.
Repeat 12 times.
Triceps tube (standing)
Wrap the band around one foot and step
firmly on the band to prevent it from
slipping. One the same side, hold the
band in the hand with the upper arm
close to the body, and elbow slightly
bent. Slowly pull the band and straighten
your arm reaching toward the back of
your body.
Repeat 12 times, then switch to opposite
side.