Best Advanced Workouts With Resistance Bands To Build Muscle Mass

The Handle Band Bent Over Row is an exercise that strengthens the back, shoulders, and biceps. Using a handle band helps balance strength on both sides and allows you to gradually increase resistance as you improve.

How to do it

1. Stand with feet shoulder-width apart, stepping on a resistance band with both hands holding the handles.
2. Bend your knees and push your hips back until your torso is at a 45-degree angle.
3. Pull the handles up to shoulder height by bending your elbows while squeezing your shoulder blades together.
4. Lower your arms back to the starting position and repeat.

The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.

How to do it

1. Stand up straight with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip next to your hips.
3. Raise the handles in a circular motion above your head while keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Lat Pulldown exercise strengthens your upper back, focusing on the latissimus dorsi muscles. Using a resistance band makes it portable and adjustable for different fitness levels, enhancing your back strength and definition.

How to do it

1. Wrap a resistance band around a pull-up bar or a high, stable object.
2. Kneel on the floor with your heels sitting back under the anchor point.
3. Reach up to grab the band handles with an overhand grip.
4. Pull the handles down towards your shoulders by bending your elbows out to the sides.
5. Return to the starting position.

The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.

How to do it

1. Stand with your feet hip-width apart and place the resistance band under your feet.
2. Hold the band handles with an overhand grip, keeping your knuckles facing out.
3. Lift the handles out to the sides in a circular motion until they are above your head, keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.

How to do it

1. Attach a resistance band to a pull-up bar or high, fixed object.
2. Stand in front of the band with a staggered stance, holding the handles at shoulder height with palms facing forward.
3. Lean slightly forward and pull the handles down to your belly button, keeping your arms extended with a slight bend in the elbows.
4. Return to the starting position.

The Handle Band Rear Deltoid Fly targets the rear shoulder muscles using a resistance band. This exercise helps improve shoulder stability and posture by focusing on the often-overlooked rear deltoids.

How to do it

1. Stand with feet hip-width apart and place a resistance band under the middle of your feet.
2. Hold one handle in each hand with your palms facing each other.
3. Lean forward at a 45-degree angle, pushing your hips back.
4. Raise the handles outward to shoulder height, keeping your arms straight with a slight bend in the elbows.
5. Lower the handles back to the starting position.

The Handle Band Row is a resistance band exercise that strengthens your back, shoulders, and biceps. It helps improve posture and can be done anywhere, making it a great alternative to gym machines.

How to do it

1. Stand with your feet hip-width apart and a resistance band under your feet, holding the handles with palms facing each other.
2. Lean forward, pushing your hips back until your torso is at a 45-degree angle.
3. Pull the handles toward your lower chest, keeping your elbows close to your sides.
4. Return the handles to the starting position.

The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.

How to do it

1. Stand with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles at shoulder height with your palms facing forward.
3. Press the handles overhead until they are above your shoulders.
4. Lower the handles back to shoulder height and repeat.

The Handle Band Squat is a type of squat that uses a resistance band for added difficulty. This exercise strengthens your legs, particularly your quads, glutes, and hamstrings, and can be done anywhere.

How to do it

1. Stand with feet shoulder-width apart, with a resistance band under both feet.
2. Hold the band handles at shoulder height, palms facing forward.
3. Bend your knees and push your hips back to lower into a squat until your torso is parallel to your shins.
4. Push through your heels to stand back up to the starting position.

The Handle Band Straight-Arm Pulldown is an exercise that strengthens your lats and upper back using a resistance band. It focuses on pulling without bending your elbows, which can help improve your posture and back strength.

How to do it

1. Wrap a resistance band around a pull-up bar or a high stable object.
2. Stand with your feet shoulder-width apart under the band anchor.
3. Grab the handles with an overhand grip, arms extended in front of you.
4. Pull the handles down to the sides of your hips, keeping your arms straight.
5. Return the handles to the starting position.

The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.

How to do it

1. Stand with your feet shoulder-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip in front of your hips.
3. Pull your elbows up to shoulder height, keeping the handles close to your body.
4. Lower back to the starting position and repeat.

The Mini Loop Band Squat is a squat variation that uses a mini loop band to strengthen your legs, especially the quadriceps. The band helps stabilize your knees while you squat, improving your form and preparing you for heavier squats.

How to do it

1. Put a mini loop band around your thighs, just above your knees.
2. Stand with your feet wider than shoulder-width apart, ensuring the band is tight.
3. Slightly bend your knees and engage your core.
4. Hinge your hips back and squat down, keeping knees aligned with toes and resisting the band.
5. Pause at the bottom of the squat, evenly distributing your weight on your feet.
6. Push through your heels and return to standing position by extending your legs.

The Loop Band Romanian Deadlift strengthens your hamstrings, glutes, and lower back using a loop band for added resistance. It helps improve flexibility, strength, and posture while being easier on your back than traditional weights.

How to do it

1. Stand on one end of the loop band and hold the other end with both hands.
2. Adjust the band to your desired tension.
3. Engage your core and keep your back straight.
4. Hinge your hips back and bend your knees slightly.
5. Pause when you feel a stretch in your hamstrings.
6. Drive your hips forward, squeezing your glutes and hamstrings.
7. Return to the starting position.

The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.

How to do it

1. Stand up straight with your feet shoulder-width apart.
2. Place a resistance band under your feet, holding the handles with your palms facing up.
3. Bend your elbows to lift the handles towards your shoulders, keeping your elbows close to your body.
4. Lower the handles back to the starting position.

The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.

How to do it

1. Wrap a resistance band around a pull-up bar or high object.
2. Stand with your feet shoulder-width apart under the anchor point.
3. Grab the handles with an overhand grip at chest height.
4. Keep your elbows close to your body and bend them.
5. Pull the handles down to your hips, maintaining elbow position.
6. Return the handles to the starting position and repeat.