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The Grueling Truth - Where Legends Speak / 6 Best Resistance Bands Exercises for Bodybuilding

6 Best Resistance Bands Exercises for Bodybuilding

Training with resistance bands!
Publish Date: 04/13/2021
Fact checked by: Simon Briffa

Traveling is fun; sometimes, work takes you across the country for a week at a time, so how do you get your workouts in? If you take your bodybuilding seriously. You will know that it is a little challenging to get your gym time in while away from home. Resistance bands have become very popular and are combined in various exercises; here’s how they can benefit your bodybuilding routine in and outside the gym.

How Resistance Bands Work

Bodyweight and resistance band exercises use force to create micro-tears in the muscles, which makes stronger muscles. While you aren’t using heavy weights to train, you are using resistance

The trick to building muscle with resistance bands is getting adequate rest between sets. Your cardiovascular fitness shouldn’t be the driving force behind your exercise. Resting for 10 – 30 seconds between sets is essential to get the best out of your muscle growth. Add a few extra sets into your workout to get the most out of your training. 

The Benefits of Resistance Bands

There are a few benefits of adding resistance bands to your bodybuilding. You will notice that you are learning to create a muscle-mind connection.

Resistance bands put more tension on your muscles. You will have the added benefit of tension throughout the entire range of motion in a dynamic range of motion. Combining free weights and resistance bands is one of the best ways to get a solid workout to build strong and powerful muscles.

The Best Banded Exercises for Building Muscle 

#1 – Bench Press

Use two booty bands of the same resistance, or use two different strengths to rehabilitate your arms. A longer resistance band is also a very good option for exercises.  

Place your arm inside the booty band, placing it underneath your shoulders. 

Grasp the bands in each hand. 

Extend your arms until they are straight, don’t lock your elbows in. 

Squeeze the muscles in your chest, arms, and shoulders at the top of the motion. 

Slowly bring the muscles back to the starting position. 

Repeat for 5 sets of 15 to 20 reps with a 30 – 45 second rest in between. 

#2 – Tricep kickback

Tricep kickbacks are an excellent addition to any arm day workout. It is essential to work your triceps just as it is crucial to work your biceps for evenly built arms. 

Attach the resistance bands onto a sturdy fixture; the band should be at waist height. Attach two bands for you to work both arms at once. 

Hinge at the hips and grip the resistance bands with your palms facing inwards. 

Keep your back straight and your core tucked in. 

Engage your triceps and pull the band back and behind you to extend your arm completely. 

Pause at the peak of the movement. 

Slowly return your arms to the starting position. 

Repeat for 4 sets of 15 reps. 

#3 – Preacher curls

Seated preacher curls are excellent bicep builders. The stability that these curls offer is ideal for bicep isolation. 

Anchor a resistance band around a sturdy item or a door anchor. 

Sit two to three feet from the band on the floor, bend your knees and place your feet flat on the floor. 

Place your elbows flat on your knees, with your arms straight, palms facing up, gripping an end of the band in each hand. 

Engage your core and keep your back straight. 

Slowly pull your arms up towards your face. Pause at the top of the exercise. 

Slowly release back to the start. 

Repeat for 4 sets of 15 reps. 

#4 – Lateral Raises with Banded lunges.

For this resistance band exercise, you will need two dumbbells. This is a form of a full-body workout that targets the legs, core, back, and arms. 

Place a booty band around your thighs. Holding a dumbbell in each hand. This is your starting position. 

Stand with your feet hip-width apart. 

Step forward with your left foot, lower the right knee towards the ground. Raise your arms out beside you. 

Slowly lower your arms. Drive your body up to standing. 

Step forward with your right leg. Slowly lower the left knee to the ground. 

Raise your arms beside you, slowly release them down after pausing. 

Repeat for 2 – 4 sets of 15 reps. 

#5 – Glute Kickbacks

Glutes are one of the largest muscle groups in the body. Adding this exercise to your weekly resistance band workout is a great way to build powerful glutes by activating the muscles thoroughly. Use this exercise between glute and leg exercises as a superset

Anchor your resistance band at ankle level. 

Step back from the band slightly. 

Hinge at the hips and hold the wall for support. 

Hook the band around your ankle. Slowly engage the leg muscles and kick back slowly. 

Squeeze at the top of the movement. 

Release back to the start. 

Repeat for 4 sets of 15 reps. 

Tip: Use a weighted ankle strap for an extra challenge. 

#6 – Bulgarian Split Squat

The Bulgarian split squat is one of the best glute exercises; adding this to leg day will get you the best results. 

Grab a sturdy bench or a chair. Stand in front of it, place a booty band on your thighs. 

Stand straight and balance a foot on the bench behind you.

Slowly lower your knee to the ground. 

Drive back up to the start. 

Do this exercise 3×15 on each leg.

Tip: Hold a dumbbell in each hand and curl the arm up each time you perform a squat. 

Resistance Band Training has its Place

Resistance band workouts are finding their home in every gym, whether you are a strict bodybuilder or just want to build some muscle. Consider investing in resistance bands to help you level up your gym game or stay on track while you travel. 

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