Printable resistance band exercises chart PDF

Resistance band is very beginner-friendly. It can be used to target specific muscle groups or to perform full-body workouts. Here you can learn 8 basic workouts using resistance bands and get free printable resistance band exercises chart PDF!

Printable resistance band exercises

What are exercise bands for?

Exercise bands, also known as resistance bands, are a type of flexible, stretchy exercise equipment. Nowadays, resistance bands have a wide range of usage and are great to add variety to your workouts.

Some examples of exercises that can be performed with resistance bands include bicep curls, tricep extensions, squats, chest press, rows, and lateral raises. They can be used in a variety of settings, such as at home, in a park, or while traveling.

Why resistance bands work?

Resistance bands work by providing a constant, variable resistance to your muscles as you perform an exercise. When you stretch the band during an exercise, it creates tension in the muscles, which causes them to contract and work against the resistance. This tension can help to improve strength, endurance, and muscle mass.

The constant, variable resistance provided by resistance bands can help to engage more muscle fibers and recruit stabilizing muscles, leading to a more efficient and effective workout.

The Best Resistance Bands Exercises

Lower-body exercises

1. Squat

To start, step on the side of a resistance band with your feet shoulder-width apart. Loop the band around your shoulders, then cross your arms in front of each other to keep it in place while you squat up and down. Keep your back straight when doing this exercise.

Perform 10-20 reps for 3 sets.

Resistance band exercises - squat

2. Glute bridge

  1. Loop the resistance band around your legs, just above your knees.
  2. Lie on your back with your knees bent and your feet flat on the floor.
  3. Lift your hips off the ground and squeeze your glutes as you lift.
  4. As you lift your hips, stretch the resistance band to create tension.
  5. Hold for a moment at the top, then lower your hips back down to the starting position.

Perform 15-20 reps for 3 sets.

Glute bridge with resistance band

3. Lying Side Leg Raises

Lie on your right side, keeping your heels and knees in line. The right leg should be slightly flexed for stability during the exercise.

Wrap a resistance band around your feet and lift the left leg until the resistance band is fully stretched. Then, switch sides.

Perform 15-20 reps for 3 sets.

Leg raise with resistance band

Chest exercises

4. Resistance Band Push-up

Grab onto the ends of an exercise band and pass it over your back. Place yourself in a regular push-up position, then perform the exercise.

The resistance band helps you create constant tension on the chest.

Perform 10-15 reps for 2 sets.

Push up with band

5. Resistance Band Bench Press

Grab a handle in each hand and lie faceup on the bench. Position your hands at shoulder height (so your thumbs touch the front of your shoulders). Extend your arms straight up over your chest to full extension, moving them together at the top. Lower back down.

Perform 15-20 reps for 3 sets.

Press with band

Arm exercises

6. Concentration curl

Start in a forward lunge position, with your right leg in front and the band placed under your foot. With one hand on each end of the band, curl it up toward your shoulder, squeezing your biceps at the top. Slowly lower back down.

Perform 15-20 reps for 3 sets.

Resistance band exercises - curl

Shoulder exercises

7. Front raises

Start by holding the ends of the resistance band under your feet. Lift your arms forward until they are parallel to the floor, then let them down slowly.

Perform 15-20 reps for 3 sets.

Font raise with resistance band

Back exercises

8. Bent-over row

stand with your feet shoulder-width apart and hold the resistance band with an overhand grip, palms facing down, while keeping your back straight and knees slightly bent as you pull the band towards your chest and then slowly release it back to the starting position.

Perform 15-20 reps for 3 sets.

Row with band

FREE Printable Resistance band exercises chart

The purpose of this printable resistance band exercises chart PDF is to provide you with exercise guides and workout plans.

Printable resistance band exercises

Full body resistance band exercises

Printable resistance band exercises

The Best Resistance Band Glute Workout

Resistance band exercises - butt

5-day printable resistance band exercises routine

Monday – Chest, Abs

  • Banded pushups
  • Banded Leg Raises
  • Lying Bicycles – No equipment

Tuesday – Biceps, Triceps

  • Standing Resistance Band Curls
  • Resistance Band One Arm Curls

Wednesday – Legs, Abs

  • Banded Squats
  • Banded Leg Lifts
  • Seated Russian Twists – No Equipment

Thursday – Shoulders

  • Resistance Band Presses
  • Standing Shoulder Presses – No Equipment

Friday – Back, Abs

  • Seated Resistance Rows
  • Bent-over row
  • Banded Leg Raises

Printable resistance band exercise chart PDF


Resistance band exercises can help you burn fat and calories, especially if you use them as part of a full-body workout routine.

Research has proven that resistance band exercises grow your muscles and tone your body. Toning muscles is simply the process of losing body fat.

It is generally safe to use resistance bands every day, as long as you are using them properly and listening to your body. It is also a good idea to take a day or two off each week to allow your muscles to rest and recover.

Generally, it’s best to use bands that are long enough to allow for a full range of motion for the exercise you’re performing.

  • Upper body exercises, such as bicep curls or rows, a band that is about 2-3 feet long is typically sufficient.
  • Lower body exercises, such as squats or lunges, a band that is about 4-6 feet long is usually best.
  • Full body exercises, such as pull-ups or rows, a band that is about 6-8 feet long is ideal.

When starting out with resistance bands, it’s recommended to begin with a light-resistance band. These bands typically offer the least amount of resistance and are best suited for individuals who are new to resistance band training or those who are recovering from an injury. Light-resistance bands are also great for warming up before a workout, or for performing exercises that target smaller muscle groups such as the biceps and triceps.

There are multiple types of resistance bands—including loop bands, tube bands, power/assist bands, and resistance straps.

According to the New York Times, here are the top5:

  1. Bodylastics Stackable Tube Resistance Bands
  2. GoFit ProGym Extreme: Reliable tube set
  3. Resistance Band Training Economy Fitness Package: A hybrid handled/superband set
  4. Serious Steel Assisted Pull-Up, Resistance, and Stretch Bands: The best superband set
  5. Perform Better Exercise Mini Bands: The best mini-band set

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