The 16 Best Handle Bands Exercises

1. 1. Handle Band Bicep Curl

   

   572,742 SETS LOGGED38.1 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.

   • Beginner
   • Biceps

2. 2. Handle Band Tricep Extension

   

   473,859 SETS LOGGED34.4 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.

   • Beginner
   • Triceps

3. 3. Handle Band Pec Fly

   

   389,550 SETS LOGGED44.6 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.

   • Beginner
   • Chest

4. 4. Handle Band Bent Over Row

   

   371,427 SETS LOGGED79.1 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.

   • Beginner
   • Back

5. 5. Handle Band Lat Pulldown

   

   333,235 SETS LOGGED56.6 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.

   • Beginner
   • Back

6. 6. Handle Band Row

   

   323,764 SETS LOGGED33.2 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.

   • Beginner
   • Back

7. 7. Handle Band Rear Deltoid Fly

   

   305,219 SETS LOGGED49.8 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.

   • Beginner
   • Back

8. 8. Handle Band Squat

   

   275,263 SETS LOGGED54.4 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.

   • Beginner
   • Quads

9. 9. Handle Band Forward Raise

   

   227,414 SETS LOGGED57.2 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.

   • Beginner
   • Shoulders

10. 10. Handle Band Lateral Raise

    

    226,194 SETS LOGGED53.1 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.

    • Beginner
    • Shoulders

1. 11. Handle Band Straight-Arm Pulldown

   

   222,573 SETS LOGGED47.8 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.

   • Beginner
   • Back

2. 12. Handle Band Upright Row

   

   214,349 SETS LOGGED48 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.

   • Beginner
   • Shoulders

3. 13. Handle Band Shoulder Press

   

   188,391 SETS LOGGED41 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.

   • Beginner
   • Shoulders

4. 14. Handle Band Reverse Curl

   

   187,932 SETS LOGGED28.9 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.

   • Beginner
   • Forearms

5. 15. Handle Band Crunch

   

   124,679 SETS LOGGED30.9 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.

   • Beginner
   • Abs

6. 16. Handle Band Squat to Press

   

   120,535 SETS LOGGED59.2 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.

   • Beginner
   • Quads