The 16 Best Handle Bands Exercises

Rank By
Filter By

Ranked based on how many sets have been logged by Fitbod users. Learn More

Top 10

  1. 1. Handle Band Bicep Curl

    Photo of Handle Band Bicep Curl being performed
    532,920 SETS LOGGED
    36.8 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.

  2. 2. Handle Band Tricep Extension

    Photo of Handle Band Tricep Extension being performed
    435,519 SETS LOGGED
    31.6 mSCORE

    Handle Band Tricep Extension is an isolation exercise that targets triceps. Similar to Cable Tricep Extensions, you have a lot of control over where our resistance is coming from, which can help you keep tension on your triceps throughout the movement. The use of a handle band also allows for increasing resistance as you progress through the movement, making this a great exercise for developing strength in the latter parts of your range of motion.

  3. 3. Handle Band Pec Fly

    Photo of Handle Band Pec Fly being performed
    355,999 SETS LOGGED
    47 mSCORE

    Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.

  4. 4. Handle Band Bent Over Row

    Photo of Handle Band Bent Over Row being performed
    341,685 SETS LOGGED
    84.5 mSCORE

    Handle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.

  5. 5. Handle Band Lat Pulldown

    Photo of Handle Band Lat Pulldown being performed
    305,779 SETS LOGGED
    61.1 mSCORE

    This variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.

  6. 6. Handle Band Row

    Photo of Handle Band Row being performed
    298,562 SETS LOGGED
    34.1 mSCORE

    Targeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.

  7. 7. Handle Band Rear Deltoid Fly

    Photo of Handle Band Rear Deltoid Fly being performed
    281,580 SETS LOGGED
    52.9 mSCORE

    This exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.

  8. 8. Handle Band Squat

    Photo of Handle Band Squat being performed
    255,104 SETS LOGGED
    59.7 mSCORE

    Incorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.

  9. 9. Handle Band Forward Raise

    Photo of Handle Band Forward Raise being performed
    209,756 SETS LOGGED
    62.1 mSCORE

    Handle Band Forward Raise is a variation on the more standard Front Raise. Similar to the Front Raise, this is an isolation exercise that primarily targets your shoulders. The use of a handle band allows for increasing resistance as you progress through the movement. In addition it can help prevent cheating by swaying or utilizing your lower body to help raise the weight.

  10. 10. Handle Band Lateral Raise

    Photo of Handle Band Lateral Raise being performed
    207,856 SETS LOGGED
    56.7 mSCORE

    This exercise isolates the shoulder's lateral deltoids, utilizing a handle band for resistance. It enhances shoulder width and strength, providing a more joint-friendly option than dumbbells, with the added benefit of adjustable resistance.

11 - 16

  1. 11. Handle Band Straight-Arm Pulldown

    Photo of Handle Band Straight-Arm Pulldown being performed
    204,400 SETS LOGGED
    51.9 mSCORE

    The Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.

  2. 12. Handle Band Upright Row

    Photo of Handle Band Upright Row being performed
    197,829 SETS LOGGED
    51.9 mSCORE

    Focusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.

  3. 13. Handle Band Shoulder Press

    Photo of Handle Band Shoulder Press being performed
    173,395 SETS LOGGED
    44.2 mSCORE

    The Handle Band Shoulder Press focuses on the deltoids and triceps, offering a versatile upper body workout. Using a resistance band with handles allows for a full range of motion, improving shoulder strength and flexibility with less joint stress compared to dumbbells.

  4. 14. Handle Band Reverse Curl

    Photo of Handle Band Reverse Curl being performed
    171,597 SETS LOGGED
    27.6 mSCORE

    This exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.

  5. 15. Handle Band Crunch

    Photo of Handle Band Crunch being performed
    116,169 SETS LOGGED
    33.6 mSCORE

    The Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.

  6. 16. Handle Band Squat to Press

    Photo of Handle Band Squat to Press being performed
    114,912 SETS LOGGED
    69.3 mSCORE

    Handle Band Squat to Press is a combination exercise that combines a squat with an overhead press. This exercise primarily targets your quads during the squat, and your shoulders during the overhead press. By using a handle band, you add some resistance to your squat, especially as you approach standing. Because the tension on the loop band increases as it stretches, you’ll have much less added resistance for the squat compared to the overhead press.