Best Compound Resistance Band Exercises

I was training in my home gym the other day doing a new resistance band bent over row I discovered online. I began to wonder what some of the best compound resistance band exercises might be. To my surprise, I couldn’t find any one source on the subject, so I started typing away on Google, and low and behold, there are a ton of exercises I’ve been missing out on. If I wasn’t so giddy about them all, I’d be pretty upset that I’ve spent all this time training in a home gym without knowing about them.

So, I did a lot of research, and spent time breaking down each exercise so I understood them completely, and finally came up with this article. I’m focusing on the compound resistance band exercises because those are the ones that target the most amount of muscle, and are going to be the real mass builders for most folks.

The best compound resistance band exercises are exercises which challenge you in a similar way to free weight or cable compound exercises, like squats or seated cable rows. They are exercises which target a large amount of muscle. Most importantly, these exercises are capable of incremental progress with more bands, or there is a way to use the bands so as to generate more resistance. And, these exercises should not be limited in their mechanical structure so as to be difficult to perform or make progress on.

Wondering about the differences between free weights and resistance bands?. Check out this video by fitness expert and band training extraordinaire James Grage on the subject:

Best Compound Resistance Band Exercises

Compound Resistance Band Back Exercises

Standing Band Row

1. Wrap band around pole and grab ends with each hand
2. Stand a few feet away until there is tension in the band
3. Bend knees slightly, leaning torso forward a bit, assuming an athletic stance
4. Looking straight ahead, pull band in towards your lower abs
5. Control band as it contracts to original position

Pro Tip: Try the one-armed version of this as well for some variation.

Seated Band Row

1. Sit down on floor, with legs straight in front
2. Wrap bands around bottom of feet and grab ends
3. With back straight, pull bands towards lower abs
4. Control band as it contracts to original position

Pro Tip: Try changing your hand grip from neutral to overhand or underhand for some variation.

Bent Over Band Row

1. Stand shoulder width apart on top of band
2. Grab each side of band and bend over until back is close to parallel to the floor
3. Pull bands up and towards lower abs
4. Control band as it contracts to original position

Pro Tip: This one burns the lats, if done correctly. Make sure to squeeze your lats and pause for a moment at the top

Band Assisted Pull Up

1. Tie band around pull up bar
2. Step with both feet onto band
3. Pull up, initiating by pulling the shoulder blades in, until chin is over the bar
4. Lower slowly, without bouncing at the bottom

Pro Tip: It’s easy to rely solely on band assisted pull ups instead of regular pull ups, but think of them as a useful stepping stone towards regular pull ups.

Band Kneeling Lat Pulldown

1. Kneel down on mat with back straight up
2. Grab band(s) and pull directly down to upper chest, keeping back straight
3. Control band as it contracts to original position

Pro Tip: You can do this unilaterally with two bands, or with one band. 

Straight Arm Band Pulldown

1. Attach band overhead, grab and step back a few feet until tension is felt
2. Stand with feet about shoulder width apart and knees bent in an athletic stance
3. Keeping arms straight out in front of you, pull bands down until arms are at your side
4. Control band as it contracts to original position

Pro Tip: Similar to the flat dumbbell pullover, this exercise is capable of hitting both your back and chest.

Compound Resistance Band Chest Exercises

Standing Band Chest Press

1. Loop (or tie) resistance band to stable object at chest level
2. Grab resistance band handles and step forward until tension is felt
3. Assume a shoulder width stance, with one foot forward and a slight bend in the knees
4. Press bands forward while squeezing chest
5. Control band as it contracts to original position

Pro Tip: You can do two other variations of this exercise: incline band chest press with bands set at foot level and decline band chest press with bands set above head level.

Band Pullover

1. Attach band to object about a foot or two off the ground
2. Lay down with back flat and knees up
3. Grab band overhead with a neutral grip and arms straight out
4. Pull band over head until it reaches lower chest level
5. Control band as it contracts to original position

Pro Tip: Keep arms straight during this movement, as it can easily become a triceps movement otherwise.

Compound Resistance Band Shoulder Exercises

One Arm Band Military Press

1. Stand shoulder width apart with pressing side foot on top of band
2. Using either a neutral or overhand grip, press band straight up and slightly in
3. Control band as it contracts to original position

Pro Tip: Use a band in each hand to do this movement with both sides simultaneously. 

Seated Band Shoulder Press

1. On a chair, sit on top of a band
2. Grab each end of the band and press up, bringing hands slightly in at the top
3. Control band as it contracts to original position

Pro Tip: Try switching between neutral and overhand grips.

Band Arnold Press

1. Stand on top of band with feet shoulder width apart
2. With palms facing you, grab each end of band and bring hands together so the top of the hand is at face level
3. Rotate palms and shoulders out to the side of the body and press up and slightly in
4. Control band as it contracts to original position

Pro Tip: This can also be effectively performed in a seated position.

Looking for compound resistance band rear delt exercises? I have an entire article dedicated just to rear delt band exercises here

Compound Resistance Band Leg Exercises

Band Squat

1. With feet shoulder width apart, stand on band and place other end around neck
2. Perform full squat to parallel or below, staying steady on the bottom, and exploding up

Pro Tip: In addition to adding extra or heavier resistance bands, hold a weight plate or dumbbell in front of you for more resistance.

Band Lunge

1. Step on band with one foot and place other end around top of upper back
2. Step forward with banded foot and lower, forming a 90 degree angle with leg
3. Stand up, change sides, and repeat

Pro Tip: You can do these walking or simply standing in place.

Band Deadlift

1. Stand on top of band a bit wider than shoulder width apart
2. Grab each end of band, making sure there is a good amount of tension
3. With arms straight, keep butt down, chest up, and explode straight up, contracting glutes to lock it out

Pro Tip: There should be a good amount of tension on the bands when you start. You can increase the tension by assuming a wider stance.

Band Romanian Deadlift (RDL)

1. Stand on band with feet shoulder width apart
2. Grab each end of band, and sink hips back, keeping legs and back straight
3. Lower band to shin level, and then explode up by pulling your hips forward, keeping legs and back straight, and contracting glutes

Pro Tip: You should feel this one in your hamstrings. Make sure your legs stay as straight as possible and your glutes are locking out the lift.

Band Pull Through

1. Attach band to stable object at calf level
2. Grab band with both hands in an overhand grip in between legs, and walk forward until tension is felt
3. With a slight bend in the knees, lower band behind you and then explode back up, keeping back straight and contracting glutes

Pro Tip: Foot position can vary with this one. You can go narrow or wide. I like to go pretty wide on this one, but I throw in the narrow variation here and there as well.

FAQ

Q: Which type of resistance band is best?

A: There are a couple of different options I recommend:

• • TheFitLife Resistance Band Set of 4 – comes with 4 differently weighted bands, from 15 pounds at the lowest band resistance level to 175 pounds at the highest level
  • Toyuugo Set of 5 Resistance Bands – comes with handles, ankle straps, and a door anchor. Weight ranges from 10-50 pounds

Q: Are bands better than weights?

A: They are not better. They are simply different. Bands have a lot of advantages over weights, such as being transportable, versatile, and easy to use. Weights do offer an ability to lift heavier and they are proven to build big and strong physiques. Bands still need some time before they are accepted as a viable alternative to weights. Although some data suggests that bands promote similar strength gains to weight machines and cable exercises

Q: Does combining resistance bands increase weight?

A: Yes! This is a great way to add more resistance without jumping up to the next band. Oftentimes the next band is considerably stronger than the previous and doubling up on two lighter ones allows for less resistance so you can work your way up. This feature of bands provides more versatility to the resistance capability of bands.