WE’RE WITH THE BAND
Resistance bands bulk up your repertoire of muscle-building moves, providing you with all of the versatility of dumbbells at a fraction of the price. This is how to stretch your potential
Resistance bands are more versatile than you realise. Here are 10 new ways to turn them into serious muscle tools
01 HIGH PULL
Stand tall with one end of the band under your feet and the other in both hands in front of your hips (A). Pull your elbows out and up towards your ears, lifting the band to your chin without shrugging your shoulders (B). Lower and repeat.
02 ISO DEADLIFT
With the whole of a band under both of your feet, bend down to grab each loop (A). Contract your core, pull up for the first few inches of a deadlift and hold, working against the band (B). Tense your body, then release.
03 PULL-APART
With your arms stretched out in front of you, grip the full band in both hands at shoulder width (A). Contract your shoulder blades together and pull your arms apart until they are fully extended at your sides (B). Feel the tension, then reverse.
04 STAGGERED RDL
Attach one end of the band to a sturdy structure and the other around your hips. Walk out to create tension. Step back with one foot (A). Hinge forward at your hips with a flat back (B). Contract your glutes to push yourself back up.
05 OVERHEAD SQUAT
Standing with your feet slightly wider than your shoulders, loop one end of the band under them. Push the other end of the band above your head, with your arms wide (A). Maintain that upper-body position while you squat down to full depth (B).
06 RESISTED LUNGE
With one end attached to an upright structure, step one leg inside the band and lift it just above your knee. Step out laterally to get tension (A). Keeping the banded knee still, step back and drop your back knee to the floor (B). Switch sides.
07 HAMMER CURL
With the band under your feet, grip it at your sides in a neutral grip, your palms facing your body (A). Keeping your elbows tight at your sides, pull the band towards your shoulders (B) and lower slowly under control. Repeat and chase that pump.
08 STRICT PRESS
Stand tall with one end of the band looped around your feet. Grip the other end with both hands at shoulder height (A). Keeping your core braced, press the band directly above your head
(B). Lower under control.
09 PALLOF PRESS
Attach one end of the band to something sturdy at chest height. Facing sideways, pull the band out with both hands and hold it close to your chest (A). Press your hands out (B) and work against the rotation to keep your core steady.
10 TRI PUSH-DOWN
Tie a knot in the band and shut it in the top of a door frame. Hold the free end, with your elbows pinned to your sides (A). Tense your core and extend at the elbows to stretch the band down to your thighs (B). Reverse, then repeat.