Band Exercises: Master these 12 Band Exercises First

Posted · 10 Comments

Band Exercises You Should Master

Resistance bands are a great tool to use with your clients, but one of the number one questions that I get is, “What exercises can I do with bands?”

Well I’m glad you asked!

The following 12 band exercises should be the first exercises you master when initiating a Resistance Band Training program using Quantum Bands.

Why Master these Exercises First?

  • They come with an easy learning curve so success is guaranteed.
  • They require no additional equipment but bands and your body.
  • They will increase strength to all body weight only exercises.
  • They will provide you with an instant total body workout you can do anywhere at any intensity.
  • They will increase your dead weight strength by improving joint stabilization where you need it most.
  • They will teach your body how to quickly generate force which will transfer into greater power with daily activities and recreational sports.
  • They will allow your joints and muscles to recover faster when performing active recovery workouts with a lighter resistance band.
  • They will allow you to easily create high intensity, fat blasting, calorie burning, strength circuit workouts that you can do 4 times per week at various resistance levels and work loads.
  • It sets you up to begin focusing on increased exercise volume to specific body regions to create more of a muscle sculpting effect without the concern for overuse injuries.
  • They are the perfect strength exercises to conveniently combine with any cardio-based treadmill, stepper or stationary bike workout if you enjoy doing those.
  • They are the best 12 exercises coaches or trainers can use to initiate a large group band only workout.
  • They will provide you with the core stabilization, mobility and strength to move into more advanced multi-plane, higher velocity, power-based band exercises.
  • They will provide a fun and convenient way to strength train.

Knowing the benefits of mastering these 12 Band Exercises, it’s time to show you all 12 of these key band exercises and subtle progression tweaks you can make if needed.

12 Band Exercises to Master

The following 12 Band Exercises are performed in a sequence (in the video) that allows you to easily flow through all 12 exercises while hitting every body part with 2 or 3 different band exercises.

  1. Plank
  2. Mt Climber
  3. Seated Row
  4. Chest Press
  5. Incline Chest Press
  6. Pull A Part
  7. Shoulder Press
  8. High Pull
  9. Hammer Curl
  10. Triceps Press
  11. Front Squat
  12. Split Squat


A few years ago I showed you the 10 best beginner band exercises. What’s interesting is 8 of those exercises have withstood the test of time. However, what I have realized over the years is that training with 1 single band using an attachment free setup is definitely the best place to start when introducing band training.

As a result, I am confident—after completing 1000’s of workouts with my adult fitness members—that these 12 Band Exercises will create awesome training results and success 99% of the time.




Once you have mastered these 12 Band Exercises  start building strength and muscle definition using different levels of Band Resistance with this Single Band Package.


Get Your Own Single Band Package


6 In 1 Workout


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

10 Responses to "Band Exercises: Master these 12 Band Exercises First"
  1. Britt Reese says:

    Great article and video, Dave! When I use my bands, it’s almost always single band in an attachment free set up. So convenient to utilize that way. Keep bringing more articles and videos like this to us. Happy holidays!


  2. David Smith says:

    I appreciate the efforts you make to keep us informed on how to use the equipment correctly.

  3. admin says:

    David Your welcome

  4. admin says:

    Britt will do and happy holidays to you and yours.

  5. Mark Mattingly says:

    These can be mixed and matched to create multiple Tabatha workouts with either a balanced focus or focus on specific muscle groups. Another example of the versatility of bands.

  6. Omer.Kishanov says:

    Would you do these 12 in 1 workout? 3 a week in a circuit of 3 rounds?

  7. Andy Prado says:

    Hi Dave enjoyed the twelve exercises to be mastered first. Great workout but two questions I have are how many reps and sets for each exercise and do you do all twelve five days a week in a row?

  8. Dave Schmitz says:


    Think I emailed you on this but if not let me know..

  9. Bob McClellen says:

    I have Parkinson’s and had shoulder injuries about 5 years ago. Due to the injuries and subsequent surgeries I stopped.working out. Now I have real balance issues and as a result I fall 3-5 tiles a week. My family doesn’t think that working out would help me with my Balance. However I worked with King Hoover and he introduced to RBT BANDS WHEN I WAS FIRST DIAGNOSED 10 years ago AND I DID REMARKABLY WELL. LONG STORY SHORT I NEED HELP. I AM STILL ACTIVE. I PLAY GOLF TO 15 handicap I really believe that the restricted R . O. M. IN MY SHOULDERS IS WHAT IS CAUSING MY BALANCE ISSUES. YOUR THOUGHTS PLEASE

  10. RBT-Site-Admin says:

    Good to hear from you Bob. I’ve responded directly to you via email. Thanks for reaching out.

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