Resistance Band Exercises – Top 10 That You Can Do At Home

Resistance band exercises are easy to perform, require less space, and have varied movements. Here is a list of top 10 resistance band exercises you can try at home:

Resistance band exercises | 1. Overhead pull apart

  • Using both hands, hold the band over your head. Grip the band such that its length is slightly more than your shoulder width.
  • Bring the band down from behind your head by slowly stretching it apart.
  • Pause for a moment, go back up and repeat.

Resistance band exercises | 2. Over and back

  • Hold the band before you at the waist level. Keep it a shoulder-width apart.
  • Gently pull the band apart laterally. Keep your elbows and arms straight. Lift the band above your shoulders and then over your head.
  • Pause and then bring it back down. Repeat.

Resistance band exercises | 3. Horizontal pull apart

  • Stand straight and hold the band at the chest level, a shoulder-width apart.
  • Stretch the band apart as far back as you can go.
  • Return to the starting position and repeat.

4. Squats       

  • Step on the resistance band and keep your legs a shoulder-width apart.
  • Next, pull the band up such that it reaches above your shoulders. Grip the band such that it touches the back of your arm.
  • Now do a standard squat.
  • Remember to keep your chest up and hips back. 
  • Repeat.

5. Overhead press

  • Step on the resistance band and keep your legs a shoulder-width apart.
  • Gently pull the band above the shoulders such that it touches the back of your arm.
  • Ensure that you hold the band with your palms facing forward.
  • Now stretch the band over your head and keep your hands straight.
  • Pause and lower the band behind your head and then repeat.

6. Deadlift

  • Step on the resistance band and keep your legs a shoulder-width apart.
  • Bend down and hold the band such that the palms face each other.
  • Now do a deadlift as you would typically do and repeat.

7. One-arm row

  • Fasten the resistance band on a pole.
  • Bend your knees slightly and place the left arm over your chest.
  • Pull the band with your right hand till your elbow touches the side of your body.
  • Release the band, come back to position, and repeat.

8. High to low band row

  • Fasten the resistance band on top of a bar or door.
  • Sit on the floor with your legs stretched far out.
  • Lean back slightly and hold the band securely with both hands.
  • Now pull the band back till your elbows touch the side of your torso.
  • Slowly release the tension, return to the starting position, and repeat.

9. Single-arm band chest press

  • Fasten the resistance band on a pole.
  • Place your left leg in front and hold the resistance band with your right hand.
  • Begin by keeping your elbow close to the side and then stretch the band forward.
  • Return to starting position by pulling your elbow back and repeat.

10. Pallof press

  • Fasten the resistance band on a pole.
  • Stand such that the side of your body faces the pole. 
  • Pull the resistance band and bring it to the center of your chest.
  • Hold the band with both hands and push them straight out.
  • Return to starting position by drawing your elbows down to your sides.

Resistance band exercises Conclusion

If you are trying to stay fit without spending on gym memberships, resistance band exercises are a great idea. So get moving!

This can be one way to engage your guests through virtual live sessions that involves your guests working out together with you and your team. As Virtual Events are a hit lately, here are some Fun Ideas for Virtual Events that you can try! The benefits of virtual workouts can be huge and rewarding as physical sessions too.


Resistance Bands Excercises:

Fun Ideas for Virtual Events:

Benefits of Virtual Workouts:,who%20often%20work%20erratic%20hours.

5 Fun Ideas For Virtual Events that You Can Try

Ideas for Virtual Events to make sure you are on the right track! When working in a team, it is helpful to get to know one another. However, with COVID-19 rattling businesses worldwide, almost everyone has been forced to go remote. 

So what can one do to help build friendly relationships in virtual teams? 

Well, some ideas For Virtual Events such as icebreaker session before starting the meeting is an excellent way to pull down the barriers between the remote team members. It also helps to create a more connected and open environment.

Here are 5 fun ideas for virtual events like team meetings that can help break the ice and set the table for team collaboration.

Here are 5 fun ideas for virtual events like team meetings that can help break the ice and set the table for team collaboration.

Two truths and a lie

To play this game, ask each participant to list down 3 sentences about themselves on separate sticky notes. 

Tell them to ensure that 2 are true, and 1 is a lie.

The remaining participants can vote and say which statements they feel are true and which is a lie. After everyone has cast their vote, reveal the answer. You can also allow them to ask to follow up on questions about any bizarre statements!

What’s your favorite

For this icebreaker game, each member of the team must answer a few personal questions. Ensure that the questions are not offensive and are fun and light. It is best to bear in mind the organization’s culture while framing the questions.

Although you can draft your questions, here are a few to get started:

  • Who is your favorite sportsperson?
  • Is there any talent or skill you would love to have?
  • How do you like to unwind?

After asking the questions one by one, encourage the participants to respond in an orderly manner. 

The answers to the questions will assist team members in identifying people who share common ideas and interests. This will, in turn, help them feel connected.

Fun quiz

What better way to get a little competitive spirit going than a fun quiz. It will not only energize the team but also add a social element to the online meeting.

However, could you not make it elaborate? Just ask 1-3 questions at the start of the meeting. You can raise the stakes by offering the winner customized merchandise using virtual event printing services.

Desk photo contest

Who does not love clicking pictures! This activity is sure to help team members bond instantly and is super fun. It will facilitate laughter and make the employees feel connected and happy.

To get this activity started, request team members to share pictures of their work desks. Once done, ask them to talk about the photo like what is happening in the background or why they chose that place, etc.

The picture will promote friendly conversations about how they like to work and share useful tips to fellow teammates who are new to remote work.

Recipe Roundup

The lockdown has forced many people to venture into the kitchen more often than usual. This is the inspiration behind our last suggestion in the list of fun ideas for virtual events.

Ask team members to share recipes and pictures of their cooking hits and misses. You can assemble these recipes and photos in a Slack channel or start another contest where people try other’s recipes and post pics.

This kind of team activity is not only entertaining but also helps share glimpses of everyone’s personality.


Working in virtual teams can get lonely. However, the above ideas for virtual events, when incorporated into your daily meetings can bring teams closer and liven up the mood.

Otherwise, you can try looking for Live D&D Fringe Activities Event Planners for corporate events if virtual event printing is not cut out for your client.


Ideas for Virtual Events:

D&D Fringe Activities Event Planners:

Virtual Team Engagement Benefits: