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Best Workouts With Resistance Bands To Build Muscle Mass

  • All Filters
    2
  • Resistance Bands
  • Build Muscle Mass
  • men
  • women
  • Upper Body
  • Chest
  • Legs
  • Abs
  • Arms
  • Core
  • Full Body
  • Pull Day
  • Push Day
  • Biceps
  • Triceps
  • Shoulders
  • Bicep and Shoulders
  • Back
  • Chest and Back
  • Hamstrings
  • Glutes
  • Quadriceps
  • Chest and Tricep
  • Beginner
  • advanced

Workout 1

Quadriceps, Hamstrings, Back, Chest, Triceps, Abs

  • Mini Loop Band Squat

    Mini Loop Band Squat

    1
    8reps
    2
    8reps
    3
    8reps
  • Loop Band Romanian Deadlift

    Loop Band Romanian Deadlift

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Bent Over Row

    Handle Band Bent Over Row

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Pec Fly

    Handle Band Pec Fly

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Tricep Extension

    Handle Band Tricep Extension

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Crunch

    Handle Band Crunch

    1
    8reps
    2
    8reps
    3
    8reps
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Workout 2

Glutes, Hamstrings, Shoulders, Back, Chest, Lower Back

  • Banded Glute Bridge with Alternating Leg Raise

    Banded Glute Bridge with Alternating Leg Raise

    1
    8reps
    2
    8reps
    3
    8reps
  • Bodyweight Kneeling Banded Deadlift

    Bodyweight Kneeling Banded Deadlift

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Forward Raise

    Handle Band Forward Raise

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Lat Pulldown

    Handle Band Lat Pulldown

    1
    8reps
    2
    8reps
    3
    8reps
  • Loop Band Standing Incline Chest Press

    Loop Band Standing Incline Chest Press

    1
    8reps
    2
    8reps
    3
    8reps
  • Loop Band Superman Press

    Loop Band Superman Press

    1
    8reps
    2
    8reps
    3
    8reps

Workout 3

Quadriceps, Hamstrings, Shoulders, Back, Biceps, Abs

  • Loop Band Leg Press

    Loop Band Leg Press

    1
    8reps
    2
    8reps
    3
    8reps
  • Loop Band Romanian Deadlift

    Loop Band Romanian Deadlift

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Lateral Raise

    Handle Band Lateral Raise

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Rear Deltoid Fly

    Handle Band Rear Deltoid Fly

    1
    8reps
    2
    8reps
    3
    8reps
  • Handle Band Bicep Curl

    Handle Band Bicep Curl

    1
    8reps
    2
    8reps
    3
    8reps
  • Pallof Press Walk Out

    Pallof Press Walk Out

    1
    8reps
    2
    8reps
    3
    8reps

The 15 Best Exercises with Resistance Bands to Build Muscle Mass

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
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 2. Handle Band Forward Raise

    SETS LOGGED
    221,918
    Shoulders Strength
    83 mScore
    Shoulders
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 3. Handle Band Lat Pulldown

    SETS LOGGED
    324,913
    Back Strength
    66 mScore
    Back
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 4. Handle Band Lateral Raise

    SETS LOGGED
    220,604
    Shoulders Strength
    76 mScore
    Shoulders
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 5. Handle Band Pec Fly

    SETS LOGGED
    379,446
    Chest Strength
    52 mScore
    Chest
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 6. Handle Band Rear Deltoid Fly

    SETS LOGGED
    297,966
    Back Strength
    66 mScore
    Back
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 7. Handle Band Row

    SETS LOGGED
    316,166
    Back Strength
    37 mScore
    Back
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 8. Handle Band Shoulder Press

    SETS LOGGED
    183,818
    Shoulders Strength
    79 mScore
    Shoulders
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 9. Handle Band Squat

    SETS LOGGED
    269,107
    Quadriceps Strength
    33 mScore
    Quadriceps
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 10. Handle Band Straight-Arm Pulldown

    SETS LOGGED
    216,900
    Back Strength
    46 mScore
    Back
    Photo of Handle Bands
    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
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 11. Handle Band Upright Row

    SETS LOGGED
    209,387
    Shoulders Strength
    76 mScore
    Shoulders
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 12. Mini Loop Band Squat

    SETS LOGGED
    133,352
    Quadriceps Strength
    52 mScore
    Quadriceps
    Photo of Mini Loop Bands
    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
    Photo of Loop Bands
    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
    Photo of Handle Bands
    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
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

  • 15. Handle Band Tricep Extension

    SETS LOGGED
    462,203
    Triceps Strength
    69 mScore
    Triceps
    Photo of Handle Bands
    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
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

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