How to Build Muscle with Resistance Bands

How to Build Muscle with Resistance Bands

Resistance bands are made of durable rubber and come in various strengths that are coordinated with a particular color. They are a welcome addition to a regular workout routine and can be conveniently rolled up and taken on location when you are traveling. If you are interested in building muscle with the bands, your best bet is to use the ones with handles on the ends and a door attachment.

Perform exercises that target your entire body. Even though you might want to build big arms or a broad chest, working only one body part can lead to muscle imbalances. Do exercises such as lying chest presses, upright rows, bent-over rows, triceps extensions, biceps curls, lunges and chops.

Anchor the bands well when you exercise. While standing on the bands for exercises, such as bicep curls, upright rows and lunges, press your feet firmly on top of them. If you have a set of bands that has a door attachment and you anchor it in to do exercises such as back rows or chops, make sure it is tight and cannot slip out.

Exercise with proper form while working with the bands. Take a biceps curl as an example. Step on the band with your feet shoulder-width apart and hold one handle in each hand with your arms down at your sides. Lift the handles up toward your chest, squeeze for a second and slowly lower the handles back to the starting point. Keep your upper arms tight against your body the whole time.

Use enough resistance with your exercises. For growth to take place, you need to progressively overload your muscles with a resistance that they are not accustomed to. Use bands that are strong enough that you can only do 10 to 12 reps in good form. Aim for three to four sets of each exercise.

Breathe properly while using bands. The same breathing pattern you would use with conventional weights would be used with resistance bands. Breathe out on the exertion of force and breathe in during the recovery portion of the lift. Never hold your breath.


Work out on a regular basis. Muscles need to be worked regularly for them to grow, and they also need adequate rest time. Perform band workouts two to three times a week on nonconsecutive days.


Check your bands every week for cracks or holes. Replace your bands when they are damaged to reduce your risk of injury.