Equipment Guide
Resistance Bands Training Guide
Resistance bands provide accommodating resistance — the tension increases as you stretch the band, matching your natural strength curve. They are portable, joint-friendly, and great for warm-ups and accessory work.
39
Exercises
12
Muscle Groups
38
Beginner-Friendly
Best For
✓Warm-up and activation work before heavy lifts
✓Rehabilitation and joint-friendly training
✓Travel-friendly resistance training
✓Adding accommodating resistance to barbell lifts
Limitations to Know
⚠Inconsistent resistance curve — hardest at the top, easiest at the bottom
⚠Difficult to measure exact load for progressive overload tracking
⚠Bands wear out and snap over time
Resistance Bands Exercises by Muscle Group
Chest3
Back3
Shoulders5
Resistance Band Shoulder Pressbeginner
Shoulders78%
Triceps35%
Traps20%
Resistance Band Pull-Apartbeginner
Shoulders75%
Traps35%
Resistance Band Face Pullbeginner
Shoulders70%
Traps45%
Back30%
Resistance Band Reverse Flybeginner
Shoulders70%
Traps40%
Back30%
Resistance Band External Rotationbeginner
Shoulders65%
Traps20%
Biceps2
Triceps3
Quads2
Hamstrings4
Glutes5
Calves2
Abs4
Forearms3
Other Equipment Guides
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