Health & Fitness Made Simple
Band with Handles
Most resistance band exercises can be done with a band with handles. Hold a handle in each hand, get into the exercise position, and pull the band to use the resistance to work your target muscles.
Illustration: A resistance band with handles is shown.
Reps: 8-15 | Sets: 1-4 | Rest: As Needed
Reps: 8-15 | Sets: 1-4 | Rest: As Needed
| Fitness Level | Resistance | Repetitions |
|---|---|---|
| Beginner | Light | 12-15 Reps |
| Intermediate | Medium | 10-12 Reps |
| Advanced | Heavy | 8-10 Reps |
Illustration: A person standing with feet shoulder-width apart, stepping on the middle of a resistance band. They hold a handle in each hand, palms facing forward.
1. Stand with your feet shoulder-width apart. Place your feet over the middle of the band. Grab a handle in each hand with palms facing forward.
2. Pull your arms toward your shoulders by bending at the elbow. Pause at the top. Return and repeat.
Illustration: A person places their left foot on a resistance band, holding a handle in their left hand by their side. Their right hand holds the other handle, raised up and bent at the elbow, palm facing up.
1. Grab a handle in each hand. Place your left foot on the band and keep your left hand by your side. Raise your right hand up and bend at the elbow. Keep your palm facing up and your elbow pointed upwards.
2. Extend your right arm straight up, squeezing the triceps at the top. Return and repeat.
Illustration: A person wraps a resistance band around their back under the armpits, holding handles. They are in a high plank position with handles on the floor.
1. Wrap the band around your back just under the armpits while holding the handles. Loop the band an extra time around each hand to tighten it. Kneel down, placing handles against the floor, then get into a high plank position.
2. Slowly lower the chest down to the floor. Press back up until the arms are fully extended. Repeat.
Illustration: A person stands with knees slightly bent, torso lowered towards the floor, holding handles of a resistance band anchored at a mid-high position.
1. Set up the band in a mid-high position and hold both handles. Step back until your arms are straight. With your knees slightly bent, lower your torso toward the floor.
2. Pull the handles toward you until your hands are next to your shoulders. Pause, return, and repeat.
Illustration: A person stands with feet shoulder-width apart, stepping on a resistance band. They bend at the hips with their torso almost parallel to the floor, holding handles with arms extended.
1. Grab a handle in each hand and step on the band with your feet about shoulder-width apart. Hold the band at arm's length, and bend at your hips. Lower your torso until it's almost parallel to the floor. Keep your lower back naturally arched.
2. Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, return, and repeat.
Illustration: A person stands with feet on a resistance band, holding handles together in the center with palms facing in.
1. Place your feet on the band and grasp onto the handles. Hold them together in the center with palms facing in.
2. Row the handles up towards your chin, letting your elbows flare out to the sides. Pause at the top. Return and repeat.
Illustration: A person stands with feet wide on a resistance band, holding handles with palms facing in.
1. Place both feet on the band and grasp onto both handles, palms facing in. The further apart your feet are, the harder this will be.
2. Keeping your arms straight, raise the handles out to the sides, coming up to your shoulder height. Pause at the top. Return.
Illustration: A person stands with feet on a resistance band, holding handles with palms facing in.
1. Place both feet on the band and grasp onto both handles, palms facing in.
2. Raise your arms straight out in front of you and stop at shoulder height. Pause at the top. Return and repeat.
Illustration: A person holds one handle of a resistance band with both hands next to their hip, standing away from the anchor point.
1. Set up the band near the floor with one handle. Hold the handle with both hands next to your hip. Take a few steps away to create tension in the band.
2. Keeping the arms straight and in one motion, rotate your body and bring the arms up diagonally. Rotate the hips and knees as you turn. Pause at the top.
Illustration: A person lies on their back with knees bent and feet flat, holding handles above their shoulders. The resistance band is anchored at a low position behind them.
1. Use the anchor to set the band at a low position and lie with the fixed point behind you, knees bent, and feet flat. Bend your arms to hold the handles above your shoulders.
2. Keeping hands above shoulders and curling torso off the floor into a crunch. Pause at the top. Return and repeat.
Illustration: A person lies on their back with knees bent at 90 degrees, ankle straps around their ankles, and the band creating tension.
1. Use the anchor to set the band at a low position and attach the ankle straps around each ankle. Scoot back to create tension in the band. Lie flat on your back and bend your knees at 90 degrees.
2. Lift your hips off the floor and crunch toward your chest, contracting your abs. Pause at the top. Return and repeat.
Illustration: A person stands with feet shoulder-width apart, stepping on a resistance band. They hold handles pulled up to just behind their shoulders.
1. Holding the handles, step on the band with feet shoulder-width apart. Keep your weight on your heels and point your toes forward. Pull handles to just behind shoulders.
2. Maintaining the hand position, squat down by pushing your hips back and bending your knees. Pause at the bottom. Return and repeat.
Illustration: A person is on their hands and knees, with a resistance band around their feet. The center of the band rests on one foot.
1. Hold the handles and place your elbows and knees on the ground. Place the band around your feet with the center of the band resting on the right foot.
2. Extend your right leg straight out behind you. Return by drawing your knee forward, but don't let it touch the ground. Repeat and switch legs.
Illustration: A person stands balancing on one leg, with an ankle strap attached to the other ankle, connected to a resistance band anchored low.
1. Set your band in a low position and attach an ankle strap to your ankle. Facing the fixed point, balance yourself on the other leg.
2. Keeping your head and chest up, move the resisted leg back as far as you can while keeping the knee straight. Pause, return, and repeat. Switch legs.