I love using a portable home gym for my fitness routine. The inclusion of resistance bands in this compact equipment makes it easy to achieve exercise diversity. With the right mix of resistance band exercises, it’s no trouble getting a daily full-body workout either.

Some portable home gym products include latex loops for stretches and resistance band training. Most, however, have exercise bands with handles. What I like about this equipment is it can step up your bodyweight exercises without straining your joints.

You can use them to warm up, pack them for travel or prep your body before exercising with external weights like dumbbells. And if you’re after a versatile workout routine, here are easy resistance exercises you can do at home.

Table of Contents

Resistance Band Exercises for the Arms

Bicep curls

  • Stand on the resistance band with both feet. Then hold the handles and position them at waist level. Your palms should be facing you.
  • Now, curl your hands up towards your shoulders to squeeze your biceps. Make sure to keep your elbows tight and close to the sides of your body.
  • Slowly lower your hands to starting position. Repeat the move as much as needed.

The Lewin Fitness Platform Portable Home Gym has a resistance band attached to its platform. This way, you don’t need to step on it while curling your biceps.

Overhead triceps extension

  • Loop the resistance band around your left foot. Make sure to step on the tube with the arch of your foot to keep it secure.
  • Hold both of its handles with your left hand, positioning them behind your neck. Your elbow should be pointing up.
  • Now, pull the handles up, fully extending your left arm overhead. Then slowly lower it back to starting position.
  • Repeat the movement as much as desired before switching and exercising your right arm.

Resistance Band Exercises for the Shoulders

Shoulder press

  • Step on the resistance band with your right foot. Position your right foot forward, then raise your left heel.
  • Hold the handles at shoulder level with your palms facing inward.
  • Stretch your arms up overhead. Your biceps should now be framing your face.
  • Hold this position for a second, then slowly lower your arms to the starting position. Repeat the movement as much as desired before looping the band to your left foot on the next round.
  • You can also add overhead press variation to your exercise routine. Here, you’ll be doing the same upward movement with your arms, but you’ll be stepping on the band with both feet. Your feet should be shoulder-width apart.

Lateral Raise and Other Resistance Band Exercises

To make your overhead press a little more challenging, consider getting the BodyBoss Home Gym 2.0. This portable home gym includes a workout bar that you can attach to the bands for added weight and tension.

Lateral raise

  • Step on the resistance band with both feet. Keep your feet together, then hold the handles at hip level.
  • Now, stretch your arms as high as you can, holding this form for a second before going back to starting position.
  • You’ll feel the burn of this move around your shoulders after repeating it a few more times.

Resistance Band Exercises for the Back

Bent-over row

  • Step on the resistance band with both feet at the centre. Next, bend your upper body forward, and lower your knees a little.
  • Hold the handles straight at knee level. If you prefer, you can also cross the handles over for extra resistance.
  • Now, pull the handles up, squeezing your shoulder blades. The handles should reach your chest area. Make sure to adjust the band length if it’s too loose.
  • Slowly bring your elbows down to starting position and repeat as many times as you want.

The Body-Solid Tools Essentials Home Gym Package Kit includes both heavy and light resistance tubes. These should make it easier for you to adjust the resistance level of your bent-over rows.

Reverse fly

  • Here, you can retain your bent-over row starting position.
  • Now, instead of pulling the handles up, try stretching them sideways. Extend your arms as far as you can.
  • Hold this position for a second before slowly bringing the elbows down. Repeat.

Resistance Band Exercises for the Chest

Chest press

  • Stand with your feet hip-width apart. Next, step on the resistance band using your foot at the back.
  • Hold the handles at shoulder level with your elbows bent at 90 degrees. Your palms should be facing the front.
  • Now, press the handles forward, extending your arms and positioning your hands in front of you.
  • Slowly pull your elbows back to starting position and repeat as desired.

Chest Press and Other Resistance Band Exercises

The chest press is also doable with the resistance bands anchored to a doorknob, post or handle behind you. The TRX GO Suspension Portable Trainer System comes with an anchor and loop locking mechanism and is perfect for this variation.

Chest fly

  • Secure the resistance band to a door handle behind you. Make sure the height of the handles is at your chest level.
  • Now, position the handles in front of you, with your arms fully extended. Your feet should be hip-width apart.
  • Next, extend your arms to your sides, then slowly bring them back together in front.
  • Repeating this movement makes you feel as if you’re spreading your wings and flying!

Resistance Band Exercises for the Legs

Front squats

  • Squats are excellent leg exercises. To do this with your resistance band, step on the tube with both feet shoulder-width apart.
  • Hold the handles at upper chest level with palms facing forward.
  • Now, squat down, then stand up to return to starting position. When squatting, your thighs should be parallel to the floor.
  • A variation of this move is the band thruster. Here, you’ll be placing the handles behind your shoulders instead. As you stand up from a squat, raise the handles and extend your arms up. It’s a great move to work out the legs and arms in one go.

Lunges

  • Stand with your feet hip-width apart. Next, use your front foot to step on the resistance band.
  • Position the handles behind your ear, with the band behind your shoulders and your palms facing forward.
  • Now, lower your back knee to get into the lunge position, then pull yourself back up to the starting position. The added resistance makes this leg exercise more challenging.
  • You can also do the lunge lift variation. Here, stand straight and keep your feet together. Use one foot to step on the band, and hold the handles at waist level. Now, drop down into the lunge position, and bring your arms up at the same time.

Ready for your full-body workout with resistance bands? Check out our portable home gym buying guide to find the perfect equipment for you.

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