10 resistance band exercises that will tone and shape your entire body

Resistance bands are a great tool to help transform your body, which is why we have the 10 best resistance band exercises to tone your body. But why are resistance bands “secretly good”? They are a great little (and simple) tool to help you build an amazing body and transform your body. Of course, they provide resistance so you challenge your muscles and allow them to grow. But the unique thing is the “strength curve”, which is a fancy way of saying that resistance increases as the band stretches. This is an unbeatable way to train your explosiveness and power because you will have to push or pull harder when performing each repetition. They can also help you if you have difficulty with an exercise as they give you a little support through the activity.

Finally, exercise bands come in all types of lengths and strengths so you can get the right resistance for your exercise or experience level. They are also extremely light and small so you can easily pack them in your suitcase, backpack or gym bag and get a great workout at your home, hotel, park or any gym.

Below, you’ll find 10 incredible resistance band exercises to tone your body. Feel free to add these to your routine or use them in place of your traditional barbell or dumbbell exercises to change things up and develop more explosiveness!

Band Pushups, 4 sets, 12 reps


This list of resistance band exercises to tone your body starts with band pushups. Using resistance bands is a great way to upgrade the traditional pushup. Not only does this help you build more strength in your upper body, but because it becomes more challenging as you move up, it will create more explosiveness.

With the resistance band in both hands, place the loop behind your back. Come into pushup position with your hands shoulder-width apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself and keep your elbows close to your body as you descend. Push up, and repeat.

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Band Bent-Over Row, 4 sets, 12 reps

resistance band bent row

Almost everyone should do more pulling exercises than pushing exercises for the upper body. That’s because pulling exercises like rows strengthen your upper back muscles, helping to realign your posture and keep your shoulders happy.

Stand on a resistance band with your feet shoulder-width apart and one end in each hand. Bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze and line up your shoulder blades together.

Band Squats, 4 sets, 10 reps

band squats

Next on this list of resistance band exercises to tone your body is the band squat. Stand on one end of the resistance band with your feet shoulder-width apart with your toes slightly turned out and hold the handles at your shoulders. Begin the movement by sitting back and spreading your knees. Lower down to parallel, keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

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Band Good Morning, 4 sets, 10 reps

Trust me if you are doing this correctly, there is nothing “good” about it. But still, it’s an incredible exercise that strengthens your glutes, hamstrings, and lower back.

Stand at one end of the band with your feet hip-width apart and hold the other end of the band in front of your body with the loop behind your neck. Push your hips back by bending the knees slightly, keeping your back neutral and lower until your torso is almost parallel to the ground. Drive through your heels and return to starting position.

Band Pull Aparts, 3 sets, 15 reps

Resistance Band Pull-Aparts, Resistance Band Exercises

Hold an exercise band at chest height, about shoulder width apart. Keep your elbows locked. Start by squeezing your shoulder blades together, and pull the band until your arms open 180 degrees. Don’t arch your back.

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Band Assisted Pull-ups, 4 sets, AMAP (as many as possible)

Wrap one end of the exercise band around the pull-up bar and pull it under you. Hold a pull-up bar with your palms facing away, and place your bent knees in the bottom loop of the band so that it supports you. Start by squeezing your shoulder blades together. Pull yourself up, and forward from your chest.

Band Bicep Curl, 3 sets, 20 to 30 reps

Resistance band bicep curl arm workout, illustration of resistance band exercises

Stand on an exercise band and hold its ends with your hands. Curl the band without tilting your body or leaning backward.

Band Tricep Pulldowns, Sets: 3, Reps: 20 to 30 reps

Attach a light band to a sturdy overhead object, and hold one end with both hands. Pin your upper arms to your sides, and extend your elbows to lockout.

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Band Facepulls, Sets: 3, Reps: 15

Resistance Band Face Pull, Resistance Band Exercises

Secure a resistance band to a sturdy pole in front of you. Hold the ends of the band in each hand with your palms facing each other. Begin the movement by pressing your shoulder blades down and back. Pull the rope towards your chest. For greater range of motion, attach two cable ropes to the machine, and hold one rope in each hand.

Band Pulloff Press, Sets: 3, Repetitions: 10 each direction (with a 3-second pause)

Pilaf Press Exercise Performance, Resistance Band Exercises

This list of resistance band exercises to tone your body ends with the Band Pulloff Press. Secure the exercise band at chest height. Grab the band with both hands, facing perpendicular to the band’s anchor point, and hold it across your chest. Strengthen your core, and squeeze your glutes. Push the band straight forward and hold for three seconds. Bring it back to your chest and repeat. Then, switch sides and repeat.

Anthony J. yung

Anthony J. Yang, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of Groombuilder, the destination for men who want to transform their bodies for their wedding. Join the free 5-day course to burn fat and build muscle for the big day! Read more about Anthony

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