Exercises by equipment
Band exercises
Bands are flexible loops that get harder to stretch the further you pull them. They are light, cheap and portable, and suit warm-ups, home training and adding resistance to body-weight moves.
Check bands for nicks or tears before use, anchor them securely, and control the band as it returns.
- 54Exercises
- 13Target muscles
- 8Body parts
Every band exercise
54 exercises
Waist (13)
Upper legs (12)
Back (10)
Shoulders (7)
Upper arms (5)
Lower legs (3)
Lower arms (2)
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Muscles you can train
Questions, answered
How many band exercises are there here?
There are 54 band exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a band?
The exercises here target the abs, glutes, shoulders (delts), lats, biceps and more.
Which band exercises suit beginners?
Moves rated beginner friendly here include band alternating biceps curl, band alternating v-up and band assisted pull-up. Learn the movement with little or no load first.
Can I build a full workout around a band?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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