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10 RESISTANCE BAND EXERCISES YOU CAN DO ANYWHERE

[arms post here] [fitness tag here]

squats

dumbbell plie squat (quads)

dumbbell sumo squat (quads)

dumbbell goblet squat (quads)

dumbbell front squat (quads)

dumbbell-at-side squat (quads)

smith machine squats (glutes, quads, hs)

smith machine + resistance band squats (more glutes; quads, hs)

landmine squats (quads)

barbell front squats (glutes, quads, hs, etc.)

barbell back squats!!! (glutes, quads, hs, core, back - high v low bar)

hip thrusts/extensions (*studies say these fire glutes even more than squats…)

*barbell hip thrust (glut max)

*smith machine hip thrust (glut max)

donkey kicks (glut max)

lunges

dumbbell alternating lunge (quads)

dumbbell rear lunge (quads)

barbell lunge (quads)

smith machine lunge (quads)

deadlifts (back, glutes, hs, quads, core, … everything)

dumbbell deadlift

single leg deadlift

barbell deadlift

romanian vs stiff-leg deadlift

landmine deadlift

misc.

lateral resistance band walk (glut med, glut min, abductors)

cable hip abduction (glut med, glut min, abductors)

standing smith machine calf raise (calves - gastrocs)

seated barbell calf raise (calves - soleus)

resources

oh man you have so many exercises to do. (as you can see… i’m a big fan of dumbbells, but i’ll give you plenty of options that i personally recommend. i’m generalizing arms with delts, upper arm, forearms, & rotator cuff muscles) 

dumbbells

bicep curls: biceps, brachioradialis, brachialis

hammer curls: brachialis

concentration curls: biceps

external rotation (can do standing): infraspinatus

external rotation: teres minor

side lateral raises: deltoids

forward raises: deltoids

shoulder presses: anterior & lateral deltoids

arnold presses: anterior deltoids

bent over flyes: posterior deltoids

bent over elbow extensions: triceps

standing overhead elbow extensions: triceps

floor presses: triceps

barbells (or barbell weight)

barbell curls: biceps

barbell rear delt row: posterior deltoids

car drivers: deltoids

landmine presses: deltoids

machines/cables

rope pushdown: triceps

v bar pushdown: triceps

bent over pulley side raises: deltoids

face pulls: posterior deltoids

there are so many variations. use this resource to select via muscle groups, equipment, and exercise type

general exercise page

biceps main page

shoulders main page

triceps main page

forearms main page