In addition to five bands of increasing resistances (which can be used in combination to provide up to a claimed 96 pounds), the set includes a door anchor for creating points at various heights to pull or press against, two grippy handles, and two padded ankle straps. One study observed similar strength improvements when comparing a 6 rep max bench press to 6 rep max elastic band pushups ( 2). Why: A combination of a squat and an overhead press, banded thrusters provide serious bang for buck. Why: This move will smoke your shoulders whether you add weight or go without, and the constant tension will recruit more muscle fibres for faster growth.

To start, take a deep breath, then exhale and raise your straight arms upwards until they reach shoulder height.That's two seconds in the eccentric phase, straight into a one-second concentric phase, and a one-second hold before the next rep.

Why: As well as hitting your lats and rhomboids with the banded bent-over-row, you'll recruit stabilising muscles like your biceps, shoulders and forearms. They work the small muscles surrounding the scapula, including the rhomboids, rear deltoids and trapezius. Resistance bands can be attached to a range of anchor points including gym equipment, outdoor poles, and doors. Sitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your shoulder blades together. Resistance bands can provide an effective workout alternative for strength and power training, and they’re cheaper and more portable than other types of exercise equipment.The Wall station has been designed for sports performance centers, in-home training, in-clinic rehabilitation and fitness facilities. If you use a door anchor, you can replicate cable machine exercises, like pull-downs and chest press,' he says. Resistance bands are portable, inexpensive, and easy to use, so you can easily incorporate them into your fitness routine. As a specialist supplier of resistance tubes and other fitness bands, you can relax in the knowledge that we only source bands of the highest quality, and that we put all our products through a rigorous testing process.

Anchoring the bands directly to rough, or uneven surfaces, like a tree, will damage the soft latex of the bands. These days resistance band workouts remain under-utilised and overlooked for packing on size and strength. To use that, loop the strap through the hole like you normally would to strap it around your wrists. If you’re looking for superbands for pull-up assistance or mini bands for physical therapy exercises, we have picks for those, too. How to do it: Keeping the bands attached to your ankles, stand straight up, and step away from the anchor point until you feel yourself getting slightly pulled back; this is the starting position.Resistance band exercises for shoulders are effective and simple to do, which means they’re accessible to a wide range of fitness levels and abilities.

I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks. Protective tubing on one end provides a more secure anchor point and keeps the nylon webbing from getting caught in the knot of the band. Why: It'll fire up your obliques more effectively than a medicine ball, due to the unstable, increasing resistance of the band. Bring the right arm and left leg back to the starting position (next to the other hand and bent knee).The set includes four bands, a door anchor, two ankle straps, two large foam handles and an exercise guide.