9 Best Resistance Bands Exercises for Beginners

resistance bands exercises for beginners arms

You might be wondering, are resistance bands exercises for beginners is an effective exercise tool to strengthen the body? The answer is yes! This tool is great for adding different types of resistances from dumbbells because it has tension in the band throughout its movements. This exercise will affect all major muscle groups to build strength and endurance throughout your body. Yes, some of you must know about how this tool works through YouTube.

Some exercises will require different levels of resistance. Therefore, having various types of bands will make you have many choices to get the most out of this exercise. For example for chest or bicep exercises, you can use a heavier band.

This method not only makes your practice challenging but also allows you to do it cost-effectively. Because only with the band and body, you will never be too far from the gym. In this article, we will guide you in the following types of resistance band exercises and are equipped with pictures!

1. Bicep Curls.

resistance loop bands exercises for beginners
Resistance loop bands exercises for beginners

How to: Open your feet shoulder-width apart then step on the resistance bands under your feet while each hand holds the band. Then, keep your elbows on the side and tighten your biceps firmly in the up position. Return to the starting position and don’t be in a hurry.

2. Squats.

resistance bands workout for beginners
Resistance bands workout for beginners

How to: Get up and step on the resistance band with your feet, then hold the resistance band with your hands at shoulder height. Straighten your back, then move it to the squatting position in a controlled manner. Sit, then go down as if sitting, and lower it so that your thighs are parallel to the floor, with your knees above your ankles. Your heel is pressed and returned to the starting position. Perform in 12 reps of 3 sets.

3. Push-ups.


How to: Go down to your position on push-ups. Hold the resistance band in hand with the band crossing the upper back. Keep the body in a straight line, move it up so that the arms are fully extended. Tighten your butts and ab to prevent your butts from lifting. Your view must be forward and don’t look downward. Now lower your body steady and slowly until your elbows are at an angle of 90-degrees. When the chest touches the floor, return to the starting position.

4. Kneeling Crunch.

To build and sculpt your abs, these workouts will be helpful!

resistance bands core exercises for beginners
Resistance bands core exercises for beginners

How to: Anchor the band to a sturdy place, and to a level where you can reach it when you kneel. In the kneeling position, take one end of the band with both hands, bring the hand next to your head, then bend forward from the waist. Use your core to pull forward and down then, slowly return to the starting position to repeat the movement.

5. Chest Press.

chest press
Chest press

How to: Place the band on the doorknob, then move away from the anchor point until you feel resistance from the band. Hold the band in a tense position and place your hands at shoulder height. Pull the band forward, directing them to meet a parallel to your chest. Feel the contraction of your chest muscles. Slowly return to the starting position.

6. Lat Pulls.

This is another great exercise on the resistance bands exercises for beginners. Useful for training your lat, the muscles on both sides of your back. You should really focus on this one to make it work well!

lat pulls
Lat pulls

How to: Stand or sit holding the band in each hand above your head. Start with your hands a few inches apart then adjust to change the tension of the tape. While holding your left hand, press again to pull your right elbow down. Return to start and repeat for 12 reps before switching sides.

7. Lateral Raises.

lateral raises
Lateral raises

How to: Step on the band with both feet then holds the band. Bend your arms and place them beside your body. Then, move with the shoulder joint to move the band away from the center of the body. Hold the above position for 2 seconds before slowly returning to the starting position.

Read more: 5 Best Resistance Band Back Exercises to Get V-Shape

8. Lateral Leg Lifts.

resistance bands exercises for beginners legs
Resistance bands exercises for beginners legs

How to: Bend your legs slightly outward while positioning your body-wide. Then, place the band above your ankle. Put your full weight on your left foot and balance your body. Then lift your right leg out as high as possible with control and keep the leg straight. Before lowering the leg, hold the above position for 2 seconds then repeat.

9. Flutter Kicks.

flutter kicks
Flutter kicks

How to: Lie on the mat then wrap the resistance bands on both legs, then hold the middle with your hands. Tighten your ab muscles, then scissors, or move your feet up and down by moving slowly and in control. Each right leg goes down, counted as one repetition.


Based on the brief review above, resistance bands exercises for beginners are the best way to develop new fitness habits, gain strength, and melt body fat. Therefore, select and check which resistance bands are most suitable for your training needs.

Also, it’s important to remember that an inactive lifestyle can increase your risk of getting a serious illness. So, it’s better for you to move your body, and don’t forget to increase your water intake during a workout to stay hydrated. So, we hope that you get the best results!

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