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How do I Choose the Best Resistance Tube Exercises?

By Sunny Griffis
Updated May 17, 2024
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Resistance tubes, also referred to as resistance bands or exercise bands, are portable pieces of elasticized exercise equipment that provide a way to perform numerous exercises. When designing a workout plan, include resistance tube exercises that target all of the major muscles of the body. Select compound exercises that target muscle groups simultaneously. Change the selection of exercises periodically to avoid boredom and promote progress.

Use resistance bands to perform compound, multi-joint exercises that target more than one muscle group. Select resistance tube exercises — such as squats, lunges, dead lifts, and back rows — that engage large muscles. Lunges and resistance tube trunk rotations also make effectual exercises. These traditional exercises effectively target the major muscles of the body and can be conveniently executed using resistance tubes.

Select resistance tube exercises for every body part to create a well-rounded program and a balanced physique. Consider performing a split routine that rotates upper body workouts with lower body workouts. For each workout, choose from six to 10 exercises and perform three or four rounds of eight to 12 repetitions for each resistance tube exercise.

For upper body workouts, the chest press and the overhead press are solid resistance tube exercises that target the chest and shoulders. Resistance band bent-over rows target the back, as do lat pull-downs with the bands securely anchored in a doorway. Bicep curls and overhead triceps presses are effective resistance tube exercises for the arms. Work the abdominals on upper body training day by performing crunches using exercise bands for added resistance.

Target the quadriceps, hamstrings, calves, and gluteal muscles when training the lower body. Perform squats and lunges using the bands to engage most of the lower body. Leg lift variations target the inner and outer thighs. Work calves by adding to your workout calf raises done with resistance tubes.

Resistance tubes also can be used to perform aerobic intervals. Try securing the bands in a doorway and performing a series of quick punches to quicken the heart rate. Alternately, after securing the bands in a doorway, grasp them with both hands and do the ax chopper exercise, engaging the entire truck and core area. Use light resistance and perform numerous quick repetitions of your chosen exercise to engage the cardiovascular system.

Resistance tubes are available in a variety of tensions, allowing users to modify the intensity to suit individual needs. Some bands feature handles and doorway anchors to provide a wider selection of exercises. Another accessory for executing more resistance tube exercises are ankle straps, which provide a means of performing a host of additional leg exercises.

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Discussion Comments
By jonrss — On May 24, 2012

I have never found a resistance band workout that I liked. It always either feels like there is not enough weight, or it feels very unnatural, like I am trying to push an unmovable boulder.

Also, I have a gym membership so why not use weights and machines? I always thought that the appeal of the resistance band was the cost and the transportability compared to other fitness equipment. But is there any real benefit to using resistance bands instead of other things?

By backdraft — On May 23, 2012

The best place to buy resistance bands in in an actual store. I know that you can find better deals and a larger selection if you go online, but there is no way to handle the product to make sure that it is what you are looking for.

I started resistance band training about 5 years ago and I have been through many different bands. It really helps to test the grips and the flex of the bands before you buy them. I have had so many bad bands and so few good ones that I always want to try before I buy.

By chivebasil — On May 23, 2012

The best thing about resistance bands is that they can be used to do just about any kind of exercise. They can also be used to do exercises that would be impossible without an exercise band.

But one note of caution. There is a big swing in quality from the cheapest to the most expensive. You may not need the best possible model, but definitely don't by the worst. They are poorly constructed and will break in a matter of minutes if you really start using them.

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