This video walks through a short strength circuit using nothing but the 76" single-loop band. Because it's one long loop, you can adjust it on the fly for tall or short users and for different moves.
What you'll see in this video
After a quick look at the band and carry bag, you'll see a banded deadlift, a bent-over row, a single-arm row, banded push-ups and some easy stretching to finish.
Exercises to try
Banded Deadlift
- Stand on the band with feet hip-width apart, holding the loop in both hands.
- Push your hips back and lower your hands toward your shins, back flat.
- Drive through your heels and stand tall, squeezing your glutes at the top.
- Widen your stance or double the band for more tension.
Sets/reps: 3 sets of 12. Benefit: Strengthens the glutes, hamstrings and lower back, the muscles behind every lift from the floor.
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Single-Arm Row
- Stand on one end of the band with a staggered stance.
- Hinge forward and hold the band with one hand.
- Row your elbow back past your torso, keeping your hips square.
- Return slowly and switch sides.
Sets/reps: 3 sets of 10 per side. Benefit: Trains each side of the back on its own and challenges your core to resist twisting.
Banded Push-Up
- Wrap the band across your upper back and hold each end under your hands.
- Set up in a push-up position, on your knees if needed.
- Lower your chest toward the floor with elbows at about 45 degrees.
- Press up against the band's tension.
Sets/reps: 3 sets of 6-12. Benefit: Adds resistance at the top of the push-up for a stronger chest, shoulders and triceps.
Who this helps
Anyone who wants real resistance at home, people who travel often, and beginners who want simple, adjustable moves.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.