7 Best Full-Body Power Band Workouts (Build Muscle Strength)

The Resistance Band Bicep Curl provides a unique and enjoyable way to strengthen your biceps, using the band's resistance for toning and strengthening without dumbbells or barbells.

Here's how to do it:

1. Stand on the resistance band with your feet hip-width apart.
2. Hold a handle in each hand with palms facing forward.
3. Choose to either complete a full set with each hand or alternate between both arms with each repetition.

4. Triceps Extensions

The resistance band tricep extension uniquely builds arm strength by working against the band's tension rather than lifting traditional weights like dumbbells or barbells.

Here's how to do it:

1. Start by standing on the resistance band with your left foot and grabbing the handles.
2. Pull your left hand up over your head until your arm is straight.
3. Slowly bend your elbow, lowering your hand behind your back, and then push it back up.

Based on my training experience, you'll likely notice immediate tension in your upper arm when performing this exercise.

The banded deadlift involves attaching resistance bands to the barbell, providing an additional challenge to enhance the traditional deadlift exercise.

Here's how to do it:

1. Stand with your feet shoulder-width apart on a looped resistance band.
2. With your knees slightly bent, reach down for the resistance band handles.
3. Raise your upper body up again, feeling the tension increase on the bands.
   

Based on my training experience, you're likely to feel the strain in your core and hip flexors while doing this exercise.

Learn More: How to do Deadlift with Resistance Band

6. Chest Press

The Resistance Band Chest Press offers a unique way to build chest strength, working muscles against band tension instead of traditional dumbbell weights.

Here's how to do it:

1. Attach the band to a door hook and position your right foot slightly in front of the left.
2. Slightly bend your knees for stability and hold a handle in each hand next to your shoulders.
3. Starting with your elbows bent, push your hands forward.
4. Hold your arms extended for a second and then return to the starting position.

7. Shoulder Press

The Resistance Band Shoulder Press strengthens shoulder muscles and enhances body stability by pressing the band upward with the deltoids.

Here's how to do it:

1. Stand on the band with both feet and lift the handles to shoulder level. This action creates tension from the start, effectively targeting your shoulder muscle groups.
2. Push both hands above your head, holding your arms straight for a second
3. Gradually lower them back down.

As a fitness trainer, I consistently advise my clients to ensure they maintain a straight body throughout the movement, prioritizing safety and effectiveness.

The main advantage of a full-body resistance band workout is the ability to target multiple muscle groups through compound exercises, as per Physio Pedia [3].

This efficient approach allows you to work on more muscles in less time, providing greater benefits than isolation exercises in a short period, making 20 minutes of functional strength training more effective.

Additionally, you save on costs, as there's no need to invest hundreds of dollars in a complete set of dumbbells.

Related Articles:

• Best Resistance Band Chest Exercises
• Best Resistance Band Back Exercises
• Full-Body Resistance Band & Bodyweight Circuit Workout

Are There Downsides?

Yes, there are some downsides to using bands instead of free weights. One drawback is the variable tension throughout an exercise movement with bands.

Unlike free weights or cable machines, bands provide increasing and decreasing tension, which can be less manageable.

Over the years, I've noticed in my clients' training that the resistance of bands tends to decrease gradually, posing a challenge in tracking and adjusting for specific fitness goals.