When it comes to getting stronger, building muscle, and being able to train anywhere, resistance bands are an unmatched tool. Compact, affordable, and surprisingly powerful, a full set of bands like the TBG Resistance Bands can turn any space into a high performance training zone.
Unlike free weights, resistance bands offer variable resistance, meaning the tension increases as the band stretches. This perfectly matches the natural strength curve of many movements and places greater demand on the muscles where you're strongest. Even better, resistance bands allow you to perform a natural intra-set drop set: as fatigue builds, simply loosen your grip on the band to reduce the tension and push the set further. This builds greater muscular endurance and hypertrophy without changing equipment or weight (or even having to stop the set!).
With a full spectrum of band tension levels, you’ll unlock maximum versatility across a wide variety of movement patterns from isolation to compound lifts. Here are the top 10 exercises you can perform with resistance bands that make full use of a complete set like those offered by The Tib Bar Guy.
1. Band Pushdowns
Looking to hammer the triceps without needing a cable machine? Band pushdowns are your go-to.
Secure the band to a high anchor point (like a pull-up bar or squat rack) and grip both ends. Lean forward slightly and press the band downward, keeping your elbows pinned to your sides. The resistance increases at the lockout, making the peak contraction especially intense. Adjust the band thickness to tailor the challenge. Try to knock out 100 reps as a brutal finisher!
2. Band Curls
Arm day doesn’t require dumbbells. Resistance bands deliver an excellent biceps pump with controlled tension throughout the range of motion. Stand on the band and hold both ends (face the palms up for standard curls, down for reverse curls, or squeeze the sides of the band for hammer curls)
Curl the band up to peak contraction, squeeze hard at the top, and control the descent. As the set progresses and fatigue creeps in, loosen your grip slightly to reduce tension and keep the reps flowing. That’s the power of intra-set drop sets in action. Pair these with triceps pushdowns for the most insane pump of your life.
3. Band Pull-Aparts
A staple for shoulder health and upper back strength, pull-aparts train the rear delts, rhomboids, and mid traps. Hold the band at shoulder height with both hands. Pull the band apart by squeezing your shoulder blades together. The more tension you need, the narrower your grip. This move can be done daily as a warm-up or finisher for upper body sessions.
4. Band Lateral Raises
Isolate the medial delts and build capped shoulders with band lateral raises. Stand with the band under one leg and hold it at your side with the same arm. Raise your arm to shoulder level or slightly higher, keeping a slight bend in the elbow. Knock out 15-20 reps and then switch sides.
5. Band Front Raises
Target the front delts with band front raises, a simple but effective movement for shoulder development. Step on the band and raise your arms forward to shoulder height. The resistance will challenge you most at the top, where the delts are working hardest. This one makes a fantastic finisher to burn out the shoulders on upper body day.
6. Band Good Mornings
An excellent posterior chain movement, band good mornings challenge your glutes, hamstrings, and lower back without loading the spine.
Loop the band around your neck (placing a towel here first can be very helpful!) and step on it with both feet. With a slight bend in your knees, hinge at the hips while keeping your back flat. The band pulls you into the stretch and resists the extension, encouraging powerful hip drive and posterior chain engagement.
Use a strong band for this one and try to knock out 20-30 reps non-stop in a piston like fashion. This is going to build endurance and work capacity across the posterior chain.
7. Band Y’s
Perfect for shoulder stability and upper trap activation, band Y’s can be performed standing or prone. Hold the band with both hands and raise your arms into a “Y” shape overhead. Pause for a second and hold at peak contraction. This strengthens the smaller muscles of the upper back and rotator cuff, making it a great prehab or warm-up movement. It’s also a great way to address imbalances and support overhead strength. Use a very light band for this one and focus on high reps with great control.
8. Band Leg Curls
Hamstring work doesn’t require a machine! With resistance bands, you can train leg curls anywhere.
Anchor the band low (around a bench or post), loop it around your ankles, and lie face down on the floor or a bench. Curl your heels toward your glutes, contracting the hamstrings and squeezing them as hard as possible at peak contraction.
9. Band Resisted Push-Ups and Dips
Turn bodyweight staples into high intensity strength builders. By adding a resistance band to push-ups or dips, you’ll get increasing resistance as you work the range of motion towards lockout.
For dips, loop the band around a sturdy object near the floor and step underneath it. For push-ups, twist the band into an X-shape and wear it like a backpack, with the ends of the band secured between your thumbs and forefingers. Explode to the top to power through the progressive band tension.
10. Band Resisted Squat, Bench Press, and Deadlift
Resistance bands aren’t just for accessories they can supercharge your core lifts, too.
Add bands to your barbell during squats, bench presses, and deadlifts to introduce accommodating resistance. This challenges your strength in the lockout and improves explosive power throughout the lift. A full set of bands, like those in the TBG Resistance Bands collection, provides the range of tensions necessary to scale the challenge to any lifter’s level.
Why Having Full Set of Bands is Important
With resistance bands, more isn’t just better it’s essential. A full set allows you to train:
1. Multiple muscle groups without needing to change tools
2. Progressive overload, by moving to thicker bands as strength increases
3. Intra-set drop sets, simply by loosening your grip
4. Joint-friendly resistance, reducing wear and tear while maximizing gains
5. Anywhere, anytime training, with minimal space and no excuses
The TBG Resistance Bands were designed with these goals in mind. Ranging in resistance from light to heavy duty, this set provides the perfect option for isolation exercises, compound lifts, rehab work, and everything in between.
Final Thoughts
Resistance bands aren’t just for warm-ups or travel workouts they’re powerful, versatile tools capable of driving serious results. Whether you're building muscle, improving joint health, or adding variety to your current program, these 10 exercises will give you a strong foundation. Train smart, stay consistent, and never underestimate the power of resistance bands!
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