Best Advanced Workouts With Resistance Bands

About

Resistance bands are a highly adaptable piece of equipment that leverage their elasticity to provide increasing resistance as you move through the range of motion.

This characteristic facilitates unique exercises where varying levels of tension are advantageous and allows for extensive versatility in resistance levels with the same bands.

Advanced-level workouts incorporate complex exercises that require substantial experience and expertise, gained over four or more years, to perform effectively and reduce the risk of injury.

These exercises often involve intricate movements, combination drills, and Olympic lifts, which maximize fitness benefits.

Workout 1

Quadriceps, Hamstrings, Back, Chest, Triceps, Abs

Workout 2

Hamstrings, Quadriceps, Shoulders, Back, Chest, Abs

Workout 3

Quadriceps, Hamstrings, Shoulders, Back, Biceps, Lower Back

The 15 Best Advanced Exercises with Resistance Bands

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Handle Band Bent Over Row
SETS LOGGED
362,382
Back Strength
74 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
2. Handle Band Forward Raise
SETS LOGGED
221,918
Shoulders Strength
83 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
3. Handle Band Lat Pulldown
SETS LOGGED
324,913
Back Strength
66 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
4. Handle Band Lateral Raise
SETS LOGGED
220,604
Shoulders Strength
76 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
5. Handle Band Pec Fly
SETS LOGGED
379,446
Chest Strength
52 mScore
Chest
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
6. Handle Band Rear Deltoid Fly
SETS LOGGED
297,966
Back Strength
66 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
7. Handle Band Row
SETS LOGGED
316,166
Back Strength
37 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
8. Handle Band Shoulder Press
SETS LOGGED
183,818
Shoulders Strength
79 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
9. Handle Band Squat
SETS LOGGED
269,107
Quadriceps Strength
33 mScore
Quadriceps
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
10. Handle Band Straight-Arm Pulldown
SETS LOGGED
216,900
Back Strength
46 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
4
9reps
Full Video & Instructions
11. Handle Band Upright Row
SETS LOGGED
209,387
Shoulders Strength
76 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions
12. Mini Loop Band Squat
SETS LOGGED
133,352
Quadriceps Strength
52 mScore
Quadriceps
Mini Loop Bands
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
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.
Full Video & Instructions
13. Loop Band Romanian Deadlift
SETS LOGGED
24,479
Hamstrings Strength
82 mScore
Hamstrings
Loop Bands
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
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.
Full Video & Instructions
14. Handle Band Bicep Curl
SETS LOGGED
560,613
Biceps Strength
55 mScore
Biceps
Handle Bands
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
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.
Sets, Reps, Weight
1
11reps
2
11reps
3
11reps
4
11reps
Full Video & Instructions
15. Handle Band Tricep Extension
SETS LOGGED
462,203
Triceps Strength
69 mScore
Triceps
Handle Bands
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
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.
Sets, Reps, Weight
1
10reps
2
10reps
3
10reps
4
10reps
Full Video & Instructions

Best Advanced Workouts With Resistance Bands

About

Workout 1

Quadriceps, Hamstrings, Back, Chest, Triceps, Abs

Mini Loop Band Squat

Loop Band Romanian Deadlift

Handle Band Bent Over Row

Handle Band Pec Fly

Handle Band Tricep Extension

Handle Band Crunch

Take the guesswork out of training.

Workout 2

Hamstrings, Quadriceps, Shoulders, Back, Chest, Abs

Bodyweight Kneeling Banded Deadlift

Loop Band Leg Press

Handle Band Forward Raise

Handle Band Lat Pulldown

Loop Band Standing Incline Chest Press

Pallof Press Walk Out

Workout 3

Quadriceps, Hamstrings, Shoulders, Back, Biceps, Lower Back

Loop Band Bulgarian Split Squat

Loop Band Romanian Deadlift

Handle Band Lateral Raise

Handle Band Rear Deltoid Fly

Handle Band Bicep Curl

Loop Band Superman Press

The 15 Best Advanced Exercises with Resistance Bands

1. Handle Band Bent Over Row

How to do it

2. Handle Band Forward Raise

How to do it

3. Handle Band Lat Pulldown

How to do it

4. Handle Band Lateral Raise

How to do it

5. Handle Band Pec Fly

How to do it

6. Handle Band Rear Deltoid Fly

How to do it

7. Handle Band Row

How to do it

8. Handle Band Shoulder Press

How to do it

9. Handle Band Squat

How to do it

10. Handle Band Straight-Arm Pulldown

How to do it

11. Handle Band Upright Row

How to do it

12. Mini Loop Band Squat

How to do it

13. Loop Band Romanian Deadlift

How to do it

14. Handle Band Bicep Curl

How to do it

15. Handle Band Tricep Extension

How to do it

Alternative Workouts

Alternative Advanced Workouts

Alternative Workouts with Resistance Bands

Alternative Advanced Workouts with Resistance Bands