Handy and Inexpensive

Elastic bands or Dyna Bands are inexpensive and are a very versatile way to get in a great resistance training workout practically just about anywhere. Whether you are low on space or traveling for work, these bands take up less space and travel lightly, compared to heavy workout equipment, yet can pack a punch for your strength training routine.

Better Range of Motion Strength and More Complete Stimulation

Also there is a mechanical advantage using elastic bands in that resistance is maintained through every part of the motion while many similar free weight exercises are actually non-performing work during parts of the lift when movement isn’t against gravity at a large enough angle.

During both the concentric and eccentric part of elastic band workout, the exercise has resistance, resulting in better range of motion strength and more complete stimulation.  However, the downside to elastic bands is that you can’t really perform near maximum lifts and the limitation of exercises.

Choose a Proper Elastic Band

When choosing a proper elastic band for your workout, you should be thinking about picking a band with a resistance appropriate to your strength and the exercise you are doing. When performing the exercise, the band should be secured in a way so the length is appropriate to give resistance even at the bottom of the exercise.

Overall, resistance bands will increase the strength of your muscles and stimulate growth. What they will also do is hit the full range of motion, working many parts of a lift and muscle often not worked by free weights (i.e. free weight curls and triceps extensions aren’t working during the whole motion).

Elastic Bands are Well Worth It

Other benefits include an increase in flexibility, applicable strength, and more muscle stimulation. Overall, it is obvious that for anyone who needs a way to work out on vacation, periodically can’t get to the gym, or wants something extra to add to the workout, elastic bands are well worth it. And at such a low cost, there’s little reason not to invest in them.

Exercises with resistance band to lengthen and tone-02

The following is a list of 14 elastic band exercises that are sure to step up your resistance training routine.


Stand on bands so tension begins with hands by shoulders and in a squatted position. Stand up; keeping hands by shoulders, performing as you would a barbell squat.


Calf Raises
Stand on band so tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder stand up on your toes as you would with a barbell calf raise.


Bench Press
For this you will need a bench of some sort with a leg you can lift. Secure the band under the leg nearest your head, lie down on the bench and press up like you would a barbell bench press.

Secure band around a stationary post, step back enough to begin tension. Stand facing away from post with both arms raised to sides, palms forward. Keeping your arms straight, bring them across your chest.

Stand on band with leg width appropriate so tension will start with arms straight down. Holding handles palms up, curl as you would dumbbells.

Triceps Extensions
Stand on band with leg width set so tension begins at height of your hand with arms behind your back (over your head) and elbows flexed. Extend your arms as you would with Triceps extensions.

Set up the band as you did with bench press. Point your elbows forward and up, and perform skull-crushers as you would with a barbell.


Shoulder Press
Stand on band so that tension starts with hands by your shoulders. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward as you would a dumbbell press.

Lateral Raises
Stand on band so tension begins with arms at sides. Keeping your arms straight, raise your arms out to your sides so they are parallel with the floor.

Upright Rows
Stand on band so tension begins with arms at sides. Pull upwards as you would with a barbell upright row.

Upper Back

Fix band around a stationary post (or feet). Stand back so tension begins with arms raised in front of you. Keeping feet planted (or sitting), pull back as you would with a cable row.

Back Fly
Fix band around a stationary post. Stand back so tension begins with arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.

Lower Back

Stand on band so tension starts with hands clasped behind neck. Keeping legs straight or slightly bent stand up straight, raising back as in a normal good-morning.


Weighted Sit-Ups
If you have a decline bench, you can fix the band around the base of the bench and perform weighted decline sit-ups on that. Otherwise, fix the band around a stationary post and lie on the floor facing away from the post. Holding your hands by your head, perform sit-ups or crunches.

Images by CoachClub.

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