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October 08, 2024 6 min read
Resistance bands are an excellent tool for isolated exercises, offering a versatile and portable way to build strength, improve stability, and target specific muscle groups. They’re perfect for home workouts, travel fitness, or whenever you have limited space. Combining resistance bands with a door anchor, you can perform a variety of exercises wherever you are. Either you want to target specific muscle groups or do a full-body workout. Here are 8 effective isolated exercises you can do:
All of the exercises in the videos below are performed with the natural rubber bands in three different sizes. The MultiStrap has a variety of uses. Here it is used as a door anchor.
Bicep curl is a great exercise for building strength and hypertrophy. Use a low anchor point or use the band by standing on it with feet shoulder-width apart. Hold the handles and curl your arms up, focusing on contracting the biceps. Using a door anchor gives you more freedom to adjust resistance level by moving away from the anchor point. This variation of the resistance band bicep curls will give an extra stretch in your biceps and can contribute to what is referred to as stretch mediated hypertrophy. The resistance band will also provide accommodated resistance, meaning in this case that the band is less tensioned in the difficult part of the bicep curl and is more tensioned in the easy part of the biceps curl.
Overhead tricep extensions is a great exercise building strength and muscle mass while improving overall arm stability. One of the key benefits is the stretch placed on the triceps in the overhead position, allowing for a better range of motion. Attach the band in a low anchor point. Take a few steps from the anchor point with your back turned against the resistance band. Extend your arms straight up from a bent elbow position to target the triceps.
Lateral raises is a great shoulder exercise that mimics movements used in daily activities and sports, improving functional strength. It enhances overall shoulder joint stability, which is important for both performance and injury prevention.
Repeat for the desired reps and then switch to the other arm.
Front raises is known as a very effective exercise for front shoulder muscles, especially if you´re focusing on building strength for planche, L-sit or handstand pushups. The shoulder exercise focuses on the anterior deltoids, improving shoulder shape and strength. Strengthening the front deltoid can also help balance the shoulder muscles, reducing the risk of injury.
Internal and external shoulder rotations are super effective to increase flexibility and range of motion in the shoulder joint. It's also a very good shoulder exercise to prevent common shoulder injuries.
This strengthens the rotator cuff and improves shoulder stability.
If you don't have access to equipment for pull-ups such as gym rings or pull-up bars, lat pulldowns with resistance bands are an excellent exercise. Overhead lat pulldowns enhance pulling strength and increase shoulder flexibility and control. It's also an effective exercise for those who can’t yet perform pull-ups but want to build upper-body strength.
Explosive jumps with resistance bands is a go-to exercise for increasing functional strength. It mimics real-life movements that require explosive power, benefiting athletic performance. Adding resistance bands to explosive jumps forces your muscles, particularly the glutes, quads, and calves, to work harder throughout the entire movement. It also improves balance and stability during jumps. If you want to improve your vertical jump, this is your exercise!
This setup adds resistance, improving power and muscle engagement.
Whether you’re looking to build strength, improve stability, or simply want a convenient workout solution, resistance bands offer an effective and versatile option for everyone.
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