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The muscles of the chest and back are two of the body's major muscle groups you should work with resistance bands. Most chest and back exercises will also tone your triceps and biceps muscles, so you do not have to worry about doing specific exercises for your arms.
The cable chest press and cable row work the opposing muscle groups of the pecs (chest) and lats (back), as well as the triceps and biceps.
Start by finding a heavy, stationary object to wrap a cable around at chest height. Turn away to do a chest press. Stand with your feet hip-width apart. Hold an end of the cable in each hand. Bend your arms at right angles. Raise your elbows to chest height so your arms are parallel to the floor and your palms are facing down. Step forward or backward if necessary so that there is light tension in the cable. Exhale and extend your arms forward, pulling the cable with you. Inhale and bring your arms back at your sides. Do 12 to 20 reps, take 90 seconds rest, then do another set.
To do a cable row, turn around to face the object and the cable. Lower the cable to stomach height. Extend your arms in front of you with your palms facing up. Because your hands are now closer to the object, you might need to adjust your distance to get tension in the cable. Exhale and bend your elbows as you pull your palms toward you. Bring your elbows tight next to your body and pull them slightly behind you, retracting your shoulder blades as well. Inhale as you extend your arms again. Complete a set, rest 90 seconds, then do another. -
Your shoulder muscles are called your deltoids and are another major muscle group you should work. The cable lateral raise exercise is the best way.
Stand up straight with a cable under your feet. Be sure the length of cable on each side is even. Grab a handle in each hand with your arms at your sides. Raise your arms to shoulder height, keeping them straight and extending them at your sides. You will want to keep your shoulders retracted throughout so your rear deltoids are strengthened as well as your medial deltoids, the middle portion of the muscle group. Exhale as you raise your arms and inhale as you lower them. Do 12-20 reps, rest 90 seconds, then do another set. -
The muscles in your legs, mainly your quads and hamstrings, can best be worked with cable lunges. Correct form is especially important, so try to do it next to a large mirror until you learn it well.
Secure a cable onto a stationary object on the floor. Kneel onto your left knee in front of the object but facing away from it. Your right knee will be bent in front of you. Grab a handle of the cable in each hand. Curl your left toes under you and stand up. Stay on the ball of your left foot. Lean forward and bend your right knee. Extend your arms over your head in line with your ears. The resistance of the cable should create work for your legs to stand up.
Inhale and bend your left knee toward the floor. Exhale and stand back up. Keep your left heel lifted and your arms extended throughout the exercise. After you have done 12 to 20 reps on this side, switch the position of your legs and do another 12 to 20. Count that as one set. Do one more set after a 90-second rest.
Do all these exercises together in one full-body workout three days a week. Give yourself a day between workouts to recover.
