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8 Awesome Power Band Exercises You Can Do At Home

Fitnessmomness resistance bands exercises

Power Bands are high quality natural rubber latex elastic bands that can be used for a huge variety of exercises. Push ups, pull ups, curls, lunges, squats, leg presses, and much more. Lower tension bands can also be used for muscle rehabilitation, warm-up exercises and correcting mobility issues.

Power Bands tend to be the same length and thickness but vary in width, which makes up the difference in ranges of tension levels between bands. This makes them ideal for strength training workouts and a great substitute for weight training if you do not have access to weights or a gym.

3DActive Power Bands come in a range of five tension levels but for these 8 exercises you can do at home, we recommend using the X-Light, Light, and Medium Power Bands.

Your individual needs will vary depending on your fitness level, body weight, and other factors. Please consult with a professional or your physician before starting any weight loss or workout program on your own.

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Great For: Shoulders, Triceps and Upper Back

Stand in the middle of the Power Band, with your feet shoulder-width apart. Grab the end of the band with both hands, keeping them close. Begin the exercise by pulling the band straight up to your chest. Pull the band upward until the hands align with the clavicle and the elbows raise above the shoulders. Lower the band back down slowly and repeat for 3 sets of 8-12 rep



Great For: Chest, Shoulders, Upper Back

With feet shoulder-width apart, stand in the middle of the Power Band. Grab the other end of the band and position your hands at shoulder level with palms facing forward. Press straight up, fully extending your arms. Lower the band back down slowly and repeat for 3 sets of 8-12 reps.

Top Tips:

- Push explosively up to the ceiling to build up power.

- Lower the band slow and steadily against the resistance.

- Do not bend your knees as this will incorporate your larger muscle groups.



Great For: Upper and Lower Back, Glutes, Hamstrings

With your hips hinged and your back leaning forward, stand with your feet over a Power Band. Grab the ends of the band with each hand through the loops and pull the band up to your hip or to your chest (depending on the band’s tension level).

Slowly return to the starting position, while maintaining the same tension on the band. Repeat for 3 sets of 10-14 reps.


Great For: Deltoids, Triceps and Core

Hold the Power Band under your foot, through the loop. Grab the other end of the band with your hand and, with your elbow aligned with your shoulder, pull the band up past your head. Slowly bring the band down, aligned with your shoulder, and repeat for 2 sets of 8-10 reps for each arm and leg.



Great For: Hamstrings, Glutes, Hip Flexors, Lower Back

With your back laying flat on the ground, lie on top of the Power Band and pass your head through the loop. Secure the other end of the band with your foot and stretch your leg up. With your arms flat on your side, lift your hips up until they become parallel with your knee. Slowly bring your hip back down without making contact with the ground. Repeat for 3 sets of 8-12 reps for each leg.


Great For: Quads, Core and Back

Start by standing on one end of the band with your feet shoulder width apart. Pull the other end of the band in front of you up to your shoulders keeping your hands about shoulder width apart and the palms of your hands facing forwards.

To perform the squat, bend your knees until your thighs are parallel to the ground or lower depending on your flexibility. Make sure that your chest is upright and you keep your back straight, do not arch your back. Press your feet through the ground to stand back up and push your hips forward. Repeat for 3 sets of 8-12 reps.


Great For: Quads, Core and Back

Push ups are one of the most underrated upper body exercises you can do and using a resistance band can add further tension to your routine. To perform a push up with your resistance band, start by holding the bands in the palm of your hands and wrap the band around your back.

Place your palms on the floor a little wider than shoulder width apart and extend your legs so that you are in the plank position. Slowly lower your chest toward the floor keeping your back straight and your core tense until your arms are at least 90˚. Press back up, maintaining a straight back until your arms are fully extended and you are back to your starting position.  Repeat for 3 sets of 8-12 reps.

Top Tips: 

    - Keep your body straight and your core tense so that you are as parallel to the floor as possible.

    - Keep your elbows tucked in to a maximum of 45˚ from your body.

    - Try and lower your body slowly and then explode upwards for best result.

    - Target different muscles in your chest by varying the positioning of your hands.


    Great For: Biceps, Lower Back and Core

    Seated bicep curls with resistance bands are an excellent exercise for focusing on your biceps whilst putting less stress on your lower back and core.

    Start by sitting on the floor with your legs extended in front of you. Place the band behind your feet and hold the other end of the band in the palms of your hands. Keeping your elbows tucked in close to your body, slowly curl your arms up towards your face. Slowly lower the bands back down in front of you. Repeat for 3 sets of 8-12 reps.

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