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Band exercises.

146 exercises you can do with band, each with an animation, muscles worked and form cues.

Band Upper Body Lying Air Bike exercise targeting Hips and WaistCompound

Band Upper Body Lying Air Bike

Hips · Waist · Band

Intermediate
Banded Lower Body Dead Bug exercise targeting WaistCompound

Banded Lower Body Dead Bug

Waist · Band

Intermediate
Band wrist curl exercise targeting Forearms and Wrist FlexorsIsolation

Band wrist curl

Forearms · Wrist Flexors · Band

Beginner
Band vertical Pallof Press exercise targeting Waist and ObliquesCompound

Band vertical Pallof Press

Waist · Obliques · Band

Intermediate
Band Upright Row (Under two feet) exercise targeting Shoulders and Deltoid LateralCompound

Band Upright Row (Under two feet)

Shoulders · Deltoid Lateral · Band

Intermediate
Band Y raise exercise targeting ShouldersIsolation

Band Y raise

Shoulders · Band

Intermediate
Band v up exercise targeting WaistCompound

Band v up

Waist · Band

Intermediate
Band Upper Body Resistance Dead Bug exercise targeting WaistCompound

Band Upper Body Resistance Dead Bug

Waist · Band

Intermediate
Band underhand pulldown exercise targeting Back and Latissimus DorsiCompound

Band underhand pulldown

Back · Latissimus Dorsi · Band

Intermediate
Band twisting overhead press exercise targeting Shoulders and Deltoid AnteriorCompound

Band twisting overhead press

Shoulders · Deltoid Anterior · Band

Intermediate
Band straight leg deadlift exercise targeting Back and Erector SpinaeCompound

Band straight leg deadlift

Back · Erector Spinae · Band

Intermediate
Band Triceps Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Band Triceps Kickback

Upper Arms · Triceps Brachii · Band

Intermediate
Band straight back stiff leg deadlift exercise targeting Hips and Gluteus MaximusCompound

Band straight back stiff leg deadlift

Hips · Gluteus Maximus · Band

Intermediate
Band straight exercise targeting BackCompound

Band straight

Back · Band

Intermediate
Band Standing Straight Arm Pulldown exercise targeting BackIsolation

Band Standing Straight Arm Pulldown

Back · Band

Intermediate
Band Standing Single Arm Twist Row exercise targeting Back and InfraspinatusCompound

Band Standing Single Arm Twist Row

Back · Infraspinatus · Band

Intermediate
Band standing twisting crunch exercise targeting Waist and ObliquesCompound

Band standing twisting crunch

Waist · Obliques · Band

Intermediate
Band stiff leg deadlift exercise targeting Hips and Gluteus MaximusCompound

Band stiff leg deadlift

Hips · Gluteus Maximus · Band

Intermediate
Band step up exercise targeting ThighsCompound

Band step up

Thighs · Band

Intermediate
Band Standing Single Arm Row exercise targeting BackCompound

Band Standing Single Arm Row

Back · Band

Intermediate
Band standing crunch exercise targeting Waist and Rectus AbdominisIsolation

Band standing crunch

Waist · Rectus Abdominis · Band

Intermediate
Band standing rear delt row exercise targeting Shoulders and Deltoid PosteriorCompound

Band standing rear delt row

Shoulders · Deltoid Posterior · Band

Intermediate
Band Standing Hammer Curl exercise targeting Upper Arms and BrachioradialisIsolation

Band Standing Hammer Curl

Upper Arms · Brachioradialis · Band

Intermediate
Band Squat Twist exercise targeting Waist and Gluteus MaximusCompound

Band Squat Twist

Waist · Gluteus Maximus · Band

Intermediate
Band squat row exercise targeting Back and Gluteus MaximusCompound

Band squat row

Back · Gluteus Maximus · Band

Intermediate
Band Skull Crusher exercise targeting Upper ArmsIsolation

Band Skull Crusher

Upper Arms · Band

Intermediate
Band Split Squat exercise targeting Thighs and Gluteus MaximusCompound

Band Split Squat

Thighs · Gluteus Maximus · Band

Intermediate
Band squat exercise targeting Hips and Gluteus MaximusCompound

Band squat

Hips · Gluteus Maximus · Band

Intermediate
Band Skier exercise targeting BackCompound

Band Skier

Back · Band

Intermediate
Band Single Arm Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Band Single Arm Shoulder Press

Shoulders · Deltoid Anterior · Band

Intermediate
Band single leg reverse calf raise exercise targeting Calves and Tibialis AnteriorIsolation

Band single leg reverse calf raise

Calves · Tibialis Anterior · Band

Intermediate
Band single leg calf raise exercise targeting Calves and GastrocnemiusIsolation

Band single leg calf raise

Calves · Gastrocnemius · Band

Intermediate
Band single leg split squat exercise targeting Hips and Gluteus MaximusCompound

Band single leg split squat

Hips · Gluteus Maximus · Band

Intermediate
Band side triceps extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Band side triceps extension

Upper Arms · Triceps Brachii · Band

Intermediate
Band Side Step with Horizontal Pallof Hold exercise targeting HipsCompound

Band Side Step with Horizontal Pallof Hold

Hips · Band

Intermediate
Band shrug exercise targeting Back and Trapezius Upper FibersIsolation

Band shrug

Back · Trapezius Upper Fibers · Band

Beginner
Band Side Plank Row with Partner exercise targeting BackCompound

Band Side Plank Row with Partner

Back · Band

Intermediate
Band shoulder press exercise targeting Shoulders and Deltoid AnteriorCompound

Band shoulder press

Shoulders · Deltoid Anterior · Band

Intermediate
Band Seated Underhand Grip Row exercise targeting Back and InfraspinatusCompound

Band Seated Underhand Grip Row

Back · Infraspinatus · Band

Intermediate
Band seated twist exercise targeting Waist and ObliquesCompound

Band seated twist

Waist · Obliques · Band

Intermediate
Band Seated Hip External Rotation exercise targeting Hips and Deep Hip External RotatorsIsolation

Band Seated Hip External Rotation

Hips · Deep Hip External Rotators · Band

Intermediate
Band Seated Hip Internal Rotation exercise targeting Hips and Gluteus MediusIsolation

Band Seated Hip Internal Rotation

Hips · Gluteus Medius · Band

Intermediate
Band reverse wrist curl exercise targeting Forearms and Wrist ExtensorsIsolation

Band reverse wrist curl

Forearms · Wrist Extensors · Band

Beginner
Band push sit up exercise targeting WaistCompound

Band push sit up

Waist · Band

Intermediate
Band Resisted Chin-up exercise targeting BackCompound

Band Resisted Chin-up

Back · Band

Intermediate
Band reverse fly exercise targeting Shoulders and Deltoid PosteriorIsolation

Band reverse fly

Shoulders · Deltoid Posterior · Band

Beginner
Band pull through exercise targeting Hips and Gluteus MaximusCompound

Band pull through

Hips · Gluteus Maximus · Band

Intermediate
Band Pull Apart exercise targeting ShouldersCompound

Band Pull Apart

Shoulders · Band

Beginner
Band One Arm Standing Wide Grip Low Row exercise targeting Back and InfraspinatusCompound

Band One Arm Standing Wide Grip Low Row

Back · Infraspinatus · Band

Intermediate
Band One Arm Twisting Seated Row exercise targeting Back and InfraspinatusCompound

Band One Arm Twisting Seated Row

Back · Infraspinatus · Band

Intermediate
Band one arm twisting chest press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Band one arm twisting chest press

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band one arm Standing Low Row exercise targeting Back and InfraspinatusCompound

Band one arm Standing Low Row

Back · Infraspinatus · Band

Intermediate
Band One Arm Single Leg Split Squat exercise targeting Hips and Gluteus MaximusCompound

Band One Arm Single Leg Split Squat

Hips · Gluteus Maximus · Band

Intermediate
Band Lying Reverse Grip Pressdown exercise targeting Upper ArmsIsolation

Band Lying Reverse Grip Pressdown

Upper Arms · Band

Intermediate
Band one arm overhead biceps curl exercise targeting Upper ArmsIsolation

Band one arm overhead biceps curl

Upper Arms · Band

Intermediate
Band Lying Straight Leg Raise exercise targeting Hips and IliopsoasIsolation

Band Lying Straight Leg Raise

Hips · Iliopsoas · Band

Intermediate
Band Lying Hip External Rotation exercise targeting Hips and Deep Hip External RotatorsIsolation

Band Lying Hip External Rotation

Hips · Deep Hip External Rotators · Band

Intermediate
Band Knelling Lat Pulldown exercise targeting BackIsolation

Band Knelling Lat Pulldown

Back · Band

Intermediate
Band jack knife sit up exercise targeting WaistCompound

Band jack knife sit up

Waist · Band

Intermediate
Band Kneeling Twisting Crunch exercise targeting Waist and ObliquesCompound

Band Kneeling Twisting Crunch

Waist · Obliques · Band

Intermediate
Band kneeling one arm pulldown exercise targeting Back and Latissimus DorsiCompound

Band kneeling one arm pulldown

Back · Latissimus Dorsi · Band

Intermediate
Band Incline Bench Press exercise targeting ChestCompound

Band Incline Bench Press

Chest · Band

Intermediate
Band Hip Lift exercise targeting Hips and Gluteus MaximusCompound

Band Hip Lift

Hips · Gluteus Maximus · Band

Intermediate
Band horizontal Pallof Press exercise targeting Waist and ObliquesCompound

Band horizontal Pallof Press

Waist · Obliques · Band

Intermediate
Band Hip Flexion exercise targeting HipsIsolation

Band Hip Flexion

Hips · Band

Intermediate
Band front raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Band front raise

Shoulders · Deltoid Anterior · Band

Beginner
Band Half Kneeling Chop exercise targeting Waist and ObliquesCompound

Band Half Kneeling Chop

Waist · Obliques · Band

Intermediate
Band Good Morning exercise targeting HipsCompound

Band Good Morning

Hips · Band

Intermediate
Band EZ Barbell Close grip Curl exercise targeting Upper ArmsIsolation

Band EZ Barbell Close grip Curl

Upper Arms · Band

Intermediate
Band Fixed Back Close Grip Pulldown exercise targeting Back and Latissimus DorsiCompound

Band Fixed Back Close Grip Pulldown

Back · Latissimus Dorsi · Band

Intermediate
Band Fixed Back Underhand Pulldown exercise targeting Back and Latissimus DorsiCompound

Band Fixed Back Underhand Pulldown

Back · Latissimus Dorsi · Band

Beginner
Band front lateral raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Band front lateral raise

Shoulders · Deltoid Anterior · Band

Intermediate
Band Decline Sit up exercise targeting HipsCompound

Band Decline Sit up

Hips · Band

Intermediate
Band Cross Abduction exercise targeting Hips and Gluteus MediusIsolation

Band Cross Abduction

Hips · Gluteus Medius · Band

Intermediate
Band concentration curl exercise targeting Upper Arms and BrachialisIsolation

Band concentration curl

Upper Arms · Brachialis · Band

Intermediate
Band Close Grip Row exercise targeting Back and InfraspinatusCompound

Band Close Grip Row

Back · Infraspinatus · Band

Intermediate
Band close grip push up exercise targeting ChestCompound

Band close grip push up

Chest · Band

Intermediate
Band Close Grip Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band Close Grip Biceps Curl

Upper Arms · Biceps Brachii · Band

Intermediate
Band close grip pulldown exercise targeting BackCompound

Band close grip pulldown

Back · Band

Intermediate
Band bicycle crunch exercise targeting Waist and IliopsoasCompound

Band bicycle crunch

Waist · Iliopsoas · Band

Intermediate
Band Bent Over Lat Pulldown exercise targeting Back and Latissimus DorsiCompound

Band Bent Over Lat Pulldown

Back · Latissimus Dorsi · Band

Intermediate
Band Bench Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Band Bench Press

Chest · Pectoralis Major Clavicular Head · Band

Advanced
Band Behind Neck Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Band Behind Neck Shoulder Press

Shoulders · Deltoid Anterior · Band

Intermediate
Band Assisted Wheel Rollout exercise targeting Waist and IliopsoasCompound

Band Assisted Wheel Rollout

Waist · Iliopsoas · Band

Intermediate
Band Assisted Floor Glute Ham Raise exercise targeting ThighsCompound

Band Assisted Floor Glute Ham Raise

Thighs · Band

Intermediate
Band Assisted Muscle-up exercise targeting BackCompound

Band Assisted Muscle-up

Back · Band

Advanced
Band Alternate Low Row wtih Twist exercise targeting Back and InfraspinatusCompound

Band Alternate Low Row wtih Twist

Back · Infraspinatus · Band

Intermediate
Band alternating biceps curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band alternating biceps curl

Upper Arms · Biceps Brachii · Band

Intermediate
Band Assisted Chin-Up (From Knee) exercise targeting Back and InfraspinatusCompound

Band Assisted Chin-Up (From Knee)

Back · Infraspinatus · Band

Intermediate
Band alternating v up exercise targeting WaistCompound

Band alternating v up

Waist · Band

Intermediate
Band Alternate Lat Pulldown with Twist exercise targeting Back and Latissimus DorsiCompound

Band Alternate Lat Pulldown with Twist

Back · Latissimus Dorsi · Band

Intermediate
Band Alternate Incline Chest Press with Twist exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Band Alternate Incline Chest Press with Twist

Chest · Pectoralis Major Clavicular Head · Band

Intermediate
Band Assisted Sprinter Run exercise targeting CardioCompound

Band Assisted Sprinter Run

Cardio · Assisted

Intermediate
Band Pushdown exercise targeting Upper Arms and Triceps BrachiiIsolation

Band Pushdown

Upper Arms · Triceps Brachii · Band

Intermediate
Barbell Reverse Band Bench Press exercise targeting Upper Arms and Triceps BrachiiCompound

Barbell Reverse Band Bench Press

Upper Arms · Triceps Brachii · Band

Advanced
Band High Knee Lunge with Single Arm Row exercise targeting Back and HipsCompound

Band High Knee Lunge with Single Arm Row

Back · Hips · Band

Intermediate
Band Jump Lunge with Single Arm Row exercise targeting Back and HipsCompound

Band Jump Lunge with Single Arm Row

Back · Hips · Band

Advanced
Band Split Jump with Single Arm Row exercise targeting Back and HipsCompound

Band Split Jump with Single Arm Row

Back · Hips · Band

Advanced
Band Deadlift with Single Arm Row exercise targeting Back and HipsCompound

Band Deadlift with Single Arm Row

Back · Hips · Band

Intermediate
Band Front Plank with Single Arm Pulldown exercise targeting Back and WaistCompound

Band Front Plank with Single Arm Pulldown

Back · Waist · Band

Advanced
Band Single Stiff Leg Deadlift with Single Arm Row exercise targeting Back and HipsCompound

Band Single Stiff Leg Deadlift with Single Arm Row

Back · Hips · Band

Intermediate
Band Split Squat with Horizontal Pallof Hold exercise targeting Hips and ThighsCompound

Band Split Squat with Horizontal Pallof Hold

Hips · Thighs · Band

Intermediate
Band Squat with Horizontal Pallof Hold exercise targeting Hips and ThighsCompound

Band Squat with Horizontal Pallof Hold

Hips · Thighs · Band

Intermediate
Band Squat with Single Arm Row exercise targeting Back and ThighsCompound

Band Squat with Single Arm Row

Back · Thighs · Band

Intermediate
Band Thruster exercise targeting Hips and ShouldersCompound

Band Thruster

Hips · Shoulders · Band

Intermediate
X Band Side Walk exercise targeting ThighsCompound

X Band Side Walk

Thighs · Band

Intermediate
Band Upper Crunch exercise targeting Waist and Rectus AbdominisIsolation

Band Upper Crunch

Waist · Rectus Abdominis · Band

Intermediate
Band Standard Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band Standard Biceps Curl

Upper Arms · Biceps Brachii · Band

Intermediate
Band Standing Alternate Chest Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Band Standing Alternate Chest Press

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band seated row exercise targeting Back and InfraspinatusCompound

Band seated row

Back · Infraspinatus · Band

Intermediate
Band Reverse Crunch exercise targeting Waist and IliopsoasCompound

Band Reverse Crunch

Waist · Iliopsoas · Band

Intermediate
Band Low Alternate Chest Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Band Low Alternate Chest Press

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band hip adduction exercise targeting HipsIsolation

Band hip adduction

Hips · Band

Intermediate
Band Chest Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Band Chest Fly

Chest · Pectoralis Major Clavicular Head · Band

Intermediate
Band 45 degrees Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band 45 degrees Biceps Curl

Upper Arms · Biceps Brachii · Band

Intermediate
Band Alternate Low Chest Fly exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Band Alternate Low Chest Fly

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band Bent over Hip Extension exercise targeting HipsIsolation

Band Bent over Hip Extension

Hips · Band

Intermediate
Band bent over rear lateral raise exercise targeting ShouldersIsolation

Band bent over rear lateral raise

Shoulders · Band

Intermediate
Band bent over row exercise targeting BackCompound

Band bent over row

Back · Band

Intermediate
Band Bent Over Wide Grip Row exercise targeting Back and InfraspinatusCompound

Band Bent Over Wide Grip Row

Back · Infraspinatus · Band

Intermediate
Band Cross Body One Arm Chest Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Band Cross Body One Arm Chest Press

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band Cross Chest Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band Cross Chest Biceps Curl

Upper Arms · Biceps Brachii · Band

Beginner
Band Face Pull exercise targeting Shoulders and Deltoid PosteriorCompound

Band Face Pull

Shoulders · Deltoid Posterior · Band

Intermediate
Band high fly exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Band high fly

Chest · Pectoralis Major Clavicular Head · Band

Intermediate
Band hip abduction exercise targeting HipsIsolation

Band hip abduction

Hips · Band

Intermediate
Band Horizontal Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band Horizontal Biceps Curl

Upper Arms · Biceps Brachii · Band

Beginner
Band Kneeling Crunch exercise targeting Waist and Rectus AbdominisIsolation

Band Kneeling Crunch

Waist · Rectus Abdominis · Band

Intermediate
Band Kneeling Preacher Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Band Kneeling Preacher Curl

Upper Arms · Biceps Brachii · Band

Intermediate
Band Low Chest Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Band Low Chest Fly

Chest · Pectoralis Major Clavicular Head · Band

Intermediate
Band Low Chest Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Band Low Chest Press

Chest · Pectoralis Major Clavicular Head · Band

Intermediate
Band Overhead Side Bend exercise targeting Waist and ObliquesIsolation

Band Overhead Side Bend

Waist · Obliques · Band

Intermediate
Band Seated Leg Extension exercise targeting Thighs and QuadricepsIsolation

Band Seated Leg Extension

Thighs · Quadriceps · Band

Intermediate
Band side bend exercise targeting WaistIsolation

Band side bend

Waist · Band

Intermediate
Band standing leg curl exercise targeting ThighsIsolation

Band standing leg curl

Thighs · Band

Intermediate
Band Standing Hip Extension exercise targeting Hips and Gluteus MaximusIsolation

Band Standing Hip Extension

Hips · Gluteus Maximus · Band

Intermediate
Band twist exercise targeting Waist and ObliquesCompound

Band twist

Waist · Obliques · Band

Intermediate
Band twist (up-down) exercise targeting WaistCompound

Band twist (up-down)

Waist · Band

Intermediate
Band Warm-up Shoulder Stretch exercise targeting Chest and Deltoid AnteriorCompound

Band Warm-up Shoulder Stretch

Chest · Deltoid Anterior · Band

Beginner
Band Standing Chest Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Band Standing Chest Press

Chest · Pectoralis Major Sternal Head · Band

Intermediate
Band assisted pull up exercise targeting BackCompound

Band assisted pull up

Back · Band

Intermediate
Band Assisted Dip exercise targeting Back and Triceps BrachiiCompound

Band Assisted Dip

Back · Triceps Brachii · Band

Intermediate
Band Biceps Curl exercise targeting Upper ArmsIsolation

Band Biceps Curl

Upper Arms · Band

Intermediate
Band Narrow Grip High Row exercise targeting Back and InfraspinatusCompound

Band Narrow Grip High Row

Back · Infraspinatus · Band

Intermediate
Band overhead triceps extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Band overhead triceps extension

Upper Arms · Triceps Brachii · Band

Intermediate
Band Overhead Single Arm Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Band Overhead Single Arm Triceps Extension

Upper Arms · Triceps Brachii · Band

Intermediate
Band Deadlift exercise targeting Hips and Gluteus MaximusCompound

Band Deadlift

Hips · Gluteus Maximus · Band

Intermediate

Other equipment

AssistedBarbellBattling RopeBody weightBosu ballCableDumbbellEZ BarbellHammerKettlebellLeverage machineMedicine BallOlympic barbellPower SledResistance BandRollRollballRopeSled machineSmith machineStability ballStickSuspensionTrap barWeightedWheel roller

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