PDF This is a series about using strength bands in your workout, be sure to check out Part 1 of the Youth Strength Band Training. When working with children, bands and balls are a great alternative to weight workouts. Strength bands are inexpensive and come in a variety of strengths and sizes, so all ages can participate in exercises and benefit from executing the exercises correctly.
Biceps
Muscles Utilized: Biceps
Biceps, Hammer and Side Biceps Curls
Place both feet on tube and make sure that the tube length is evenly distributed between both feet. Bend the elbows and curl hands up. Repeat for desired number of repetitions. For variations of this exercise, hold band with thumb reaching toward ceiling for a hammer curl or curl arms to the side for a side curl with a bicep or hammer curl.
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Back
Muscles Utilized: Lattisimus Dorsi
 Reverse Fly
With front foot standing at one end of the band, hold the other end of the band in one hand and lean over, abdominals in torso slightly bent, and raise arm to shoulder level. Squeeze shoulder blades together. Return to starting position and repeat for desired repetitions. |
 Bent Over Row
Center tube under feet and bend forward at the waist, back flat and abdominals engaged. Grab the tube closer to the feet and bend the elbows to pull the arms up the torso and squeeze the back. Return to starting position and repeat for desired repetitions. |
 Lateral Rows
Step onto the resistance band with feet hip-width apart and knees slightly bent. Grasp the ends with palms facing each other. Arms should hang down to the sides with elbows slightly bent. Raise band to side of the body at shoulder height, keeping slows only to slightly back and knee-bent position. |
Legs
Muscles Utilized: Quadriceps
  Squats
Stand on the band, weight evenly distributed and feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees bent and pulling on the band to add tension. Return to starting position and perform desired repetitions. |
 Lunges (Split Squat)
Stand with right leg forward, left leg back and position band under right leg. Keeping the tension on the band by bending the elbows, lower the lunge until the knees are slightly at a 90 degree position with front knee behind the toe. Return to start and repeat. |
Muscles Utilized: Hip
 Hip Abduction and Adduction (with Round Band)Stand behind a chair, placing one or both hands on it for balance. Step both feet inside the loop and position the band around your ankles. With good posture and contracted abdominals, shift your body weight up to one leg. Keep weight on one leg, softly bent at the knee throughout the exercise. With knees aligned and foot flexed, contract the hamstring and bend your free front left knee ninety degrees toward the buttocks. Slowly return to the stating position and repeat for the number of desired repetitions. For adduction, go from the front of the leg and extend leg to knee height. Repeat for desired number of repetitions. |
References:
- ACE Fitness
http://www.acefitness.org/getfit/rubrbndwkout.pdf - Changing Shape
http://www.changingshape.com/exercise/strengthtraining/bandhammercurl.asp# - Exercise About
http://exercise.about.com/cs/exerciseworkouts/l/blresistanceban.htm
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