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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. 

    1. Biceps Curls

    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. 

     

    This is how you perform Biceps curls with resistance bands:

    1. Set up a low anchor point (You can use a door anchor or whatever low anchoring point you can find)
    2. Thread the band through the anchoring point.
    3. Grab both ends of the resistance band with your hands.
    4. With your arms on the side of your body, walk away from your anchoring point until the resistance band is tensioned. This is point zero.
    5. From this point you decide the difficulty by how many steps (foot lengths) away from point zero you walk.
    6. Lean forward and perform a bicep curl by flexing your elbows.

    2. Overhead triceps extensions

    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.

     

    This is how you perform overhead tricep extensions:

    1. Set up a low anchor point (You can use a door anchor or whatever high anchoring point you can find. 
    2. Thread the resistance band through the door anchor.
    3. Hold each end of the band with your hands.
    4. Position yourself by standing with your back to the door and walk away from the anchor point until the resistance band is tensioned. elbows bent and arms overhead.
    5. Lean forward and push your arms straight upward, fully extending your elbows, then return to the starting position.

     Lateral raises

    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. 

     

    This is how you perform lateral raises with resistance bands:

    1. Attach the resistance band to a low anchor point. 
    2. Walk sideways away from the anchor point until the band is tensioned. This is point zero. Walk further way from point zero for a higher resistance.
    3. Hold the end of the resistance band with the arm farthest from the anchor point.
    4. Lift your arm out to the side until it reaches shoulder height, keeping a slight bend in your elbow.
    5. Raise your arm until it’s at shoulder height, keeping a slight bend in your elbow.
    6.  Slowly lower your arm back to the starting position with control.

    Repeat for the desired reps and then switch to the other arm.

     

    Front Raises

    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.

     

    This is how you perform front raises with resistance bands:

    1. Set up an anchor point in the same height as your hip.
    2. Thread the resistance band trough the anchor point.
    3. Face away from the anchor, holding the band handles in each hand with arms extended down by your sides.
    4. Position yourself by bending slightly forward. Widen your stand to stabilize your position. 
    5. Slowly lift both arms straight in front of you to shoulder height, keeping them parallel.
    6. Gradually bring your arms back down. 

    Shoulder rotations

    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 is how you perform internal and external shoulder rotations with resistance bands:

    1. Set up an anchor point at elbow height.
    2. Thread the resistance band through the anchor.
    3. Position yourself so the door anchor is behind you and elbow pointing directly towards the anchor point. (internal shoulder rotation). Positions yourself so the door anchor is in front of you and elbow pointing directly towards the anchor point (external shoulder rotation)
    4. Keeping your elbow and shoulder position in 90 degress, pull the band by rotating internally, or externally.
    5. Slowly return to the starting position and repeat.

    This strengthens the rotator cuff and improves shoulder stability. 

    Overhead Lat Pulldown

    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.

     

    This is how you perform lat pulldowns with resistance bands:

    1. Use a high anchorpoint or secure a door anchor at the top of the door.
    2. Thread the resistance band through the anchor or attach the end of the resistance band to the anchor point (Thread for harder resistance and attach for lower resistance)
    3. Position yourself by sitting on your knees sideways, with the arm you're working farthest from the door.
    4. Hold the band with your outer arm extended above your head.
    5. Pull the band down to your side, focusing on engaging your lats, keeping your elbow slightly bent.
    6. Return slowly to the starting position with control.

    Explosive jumps

    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 is how you perform explosive jumps with resistance bands:

    1. Secure the band to a low anchoring point behind you 
    2. Thread the resistance band through the anchorpoint and place each side of the resistance bands over each shoulder, with the anchor behind your back.
    3. Lower into a squat position, with tension on the bands.
    4. Lean slightly forward and jump explosively upward while pushing against the resistance of the bands.
    5. Control your landing, reset, and repeat.

    This setup adds resistance, improving power and muscle engagement.

     

    Benefits of using resistance bands for exercise

    1. Versatility and Portability: The wide range of exercises you can perform and the fact that resistance bands are lightweight and easy to transport, makes them perfect for workouts at home, gym or while travelling.
    2. Variable Resistance: The tension increases as you stretch the band, engaging your muscles more intensely throughout the range of motion compared to free weights. You can easily adjust resistance by using different bands or shortening the length of the band.
    3. Stability and Control: Engage stabilizer muscles and improving muscle control and coordination, beneficial for injury prevention.
    4. Joint-Friendly: Bands provide smoother resistance, reducing strain on joints.

    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.