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Resistance Band Workouts for Men

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Resistance Band Workouts for Men

You don't need to have a gym full of expensive equipment to stay fit. Sometimes, all it takes is a few resistance bands - and you can get a proper workout, whenever and wherever you wish. Your bedroom! Living room! Or even the great outdoors.

Why should you do resistance band training? Well, resistance band exercises are a great way for men to improve general fitness. These tension bands add a nice variety to a training regime and exercise the muscles from various angles.

And also, resistance bands are a great way to build muscles (especially in chest and triceps). Considering how lightweight they are, compared to weights, they are a great traveling workout companion. And they come in various tensions, going from "wow, that's easy", all the way to "wow, that's massive!", so you can adjust your elastic band exercises in just the right way to help you build your muscles.

How do resistance bands build muscle?

To build muscle anywhere on your body, you need three things: tension, sufficient recovery, time, and progressive overload. Resistance bands can offer a total body workout using this science.

Tension with rubber band exercises is slightly different from that of weights or bodyweight. The tension from weights comes from loads and gravity, whereas for body weight, the tension is just from gravity. When doing a weight band workout, the tension is provided by the elastic - as well as the gravity due to also using bodyweight. The more you stretch the band, the more resistance there is, increasing the tension and making your work out band exercises even more effective. Resistance bands can be easily adapted to individual fitness levels; normally, you can purchase a pack with different resistances.

Resistance bands are therefore a great way to build muscle while working out and can be used as a supplement to weights, or even instead of them.

Resistance bands exercises

But what are the right ways to do it? What are the right ways to stay fit and build your muscles, using resistance bands? It's important to get these training exercises right, as not doing them in the right way could cause injury.


Here are some of the top resistance workouts for men - consider adding some of these to your workout plan:

1. Side-Lying Abduction

Side lying abduction is a great way to train your hips. Often, it's done with no resistance bands. But if you're looking to build extra muscle, a resistance band will help you do just that.

  1. Get the resistance band on your legs, just above your knees. It shouldn't be uncomfortable, but not completely loose either.
  2. Lie on your side.
  3. Exhale and raise the upper leg (no more than 45 degrees). Knees should remain extended.
  4. That's it!

2. Banded Push-Ups

This is a simple and (wildly) effective way to add a bit of extra resistance to your regular pushup routine. It's pretty straightforward to do as well - so make sure to add banded push ups to your regular workout routine.

  1. Place both ends of the resistance bands on your palms.
  2. Pull your hands back - so the band stretches directly against your back.
  3. Settle in for a regular push-up session.
  4. That's it!

3. Band Close Grip Push-Ups

This one is meant specifically to help you further develop your triceps. It's an alternative push-up technique.

  1. Place the band on your back.
  2. Place both ends between your thumbs and index fingers.
  3. Settle in for a regular push-up session.
  4. That's it!

4. Split Stance Band Row

This one for core and arm muscles. You'll need a bit for extra equipment here - such as a place to attach the other end of a resistance band.

The split stance is where one foot is in front of the other with your feet hip-width apart.

  1. Attach one end of the resistance band to a stable item.
  2. Get into a split stance - one foot in front of the other, the back leg bent down, feet at hip-width.
  3. Start pulling the band at a steady pace.
  4. That's it!

5. Band Split Squat

This is one of the more complicated exercises with resistance bands on this list, but it could give your legs the best workout they have ever known! Also called the "Bulgarian Split", this squat can become much more challenging when using a resistance band. It's a solid workout for your glutes and quadriceps.

  1. Get your lead leg in front of you.
  2. Get one end of the resistance band under your foot.
  3. Fold your arms, get the resistance band laying just below the top of your shoulders. Keep your arms straight, at a 90-degree angle parallel to your body.
  4. Get into a split stance - move your other leg back, and bend it down a little.
  5. Squat down. The knee of your other leg has to be just about (but still not!) touching the ground.
  6. Get back up. And repeat step 5.
  7. That's it!

6. Band Mountain Climbers

Looking simple at first, mountain climber technique trains your whole body. Now add a little bit of extra tension with a band of your choice. And this is how you get a very solid full body resistance band workout for men.

  1. Get your resistance bands firmly on your shoes.
  2. Put both hands on the ground. Keep legs extended, at shoulder-width. Make sure your back and legs are completely straight.
  3. One leg at the time, bring it closer to your arms. At a steady pace, bring it back.
  4. Repeat with other leg.
  5. That's it!

7. Resistance Band Swing

A kettlebell is not TSA-approved, and a complete nightmare to carry around in your bag. Luckily, with a resistance band, you can easily replicate the kettlebell swing - that is going to improve your hamstrings, glutes, hips, and back.

  1. With legs at shoulder-width, place your feet on the band.
  2. Extend the band using your arms.
  3. Cross the band, so it forms a figure of "8".
  4. Firmly place the band in your palms - getting it around the base of your thumb is a good way to avoid slippage.
  5. With arms placed straight it front of you, start the swing motion, moving your upper body up and down.
  6. That's it!

8. Cross Grip Upright Row

Meant to train your shoulders and upper back, upright row is often done with cables. However, it can be just as good with a resistance band. Here's how to do it:

  1. With legs at shoulder-width, place your feet on the band.
  2. Cross the band, so it forms a figure of "8".
  3. Firmly place the band in your palms - getting it around the base of your thumb is a good way to avoid slippage.
  4. Keep your back straight and start lifting your arms up and down - to about shoulder-height.
  5. That's it!

9. Cross-Over Chest Fly

Perfectly suited to tone and build your chest muscles, this workout is fitting for people of all skill levels and is one of the best heavy resistance bands exercises for people with strength in this area. All you need is find a way to attach the band to a stable surface.

  1. By the middle, attach the resistance band to a stable surface.
  2. Firmly place the band in your palms - getting it around the base of your thumb is a good way to avoid slippage.
  3. Extend both of your arms to the sides at shoulder-width.
  4. Bring both of your arms to the center. They should overlap, one arm being on top of the other.
  5. On the second rep, alternate. The arm that was at the top, now should be at the bottom.
  6. That's it!

10. Band Lateral Raise

This is a great way to add some width and heft to your shoulders. This is a very simple workout, great for those just beginning to work out with resistance bands.

  1. Place the looped resistance band on your foot.
  2. Get both of your legs pretty wide apart - wider than your shoulders.
  3. Using the arm opposite to the leg holding the loop, get it up and down to the height of your shoulders.
  4. That's it! 

11. Back Fly With Band

Back fly with band is made to improve your upper back muscles. And with a resistance band, you can very easily adjust the right level of intensity just for you. Here's how it's done.

  1. Get into a comfortable position. Sitting is a good option.
  2. Firmly place the band in your palms - getting it around the base of your thumb is a good way to avoid slippage.
  3. Fully extend the arms, holding the back in front of yourself.
  4. Extend the band backwards, until the band touches your chest. The smaller the gap between your arms is, the harder it will be.
  5. That's it!

12. Band Good Mornings

This is one of the resistance band workouts, focusing on upper legs. Great for building muscles and preparing for lifting, this is a fine exercise for keeping your fitness levels sharp.

  1. Stand on the band, keeping legs on shoulder-width.
  2. Wrap the band on the back of your neck.
  3. Bend at the knees, then get back up, using your hips.
  4. That's it!


There are plenty of great workouts you can do with resistance bands. Despite being small and very compact, they can almost fully replace a lot of hefty training equipment. We hope that these resistance band exercises for men were helpful - and that you will give this practical way of keeping fit a shot!

Katherine Holden

Katherine Holden

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