You don't need a rack of dumbbells to train the big basics. In this short video, the NOVARISIA band comes out of its carry bag and goes straight to work on four classic lifts that cover your back, legs and arms.
What you'll see in this video
The band is unpacked from its mesh carry bag, the stitching and fabric are shown up close, and then it's used for assisted pull-ups, rows, deadlifts and biceps curls. The included exercise guide makes a quick appearance too.
Exercises to try
Band-Assisted Pull-Up
- Loop the band securely over a sturdy pull-up bar.
- Place one knee or foot into the bottom of the loop.
- Pull your chest toward the bar, leading with your elbows.
- Lower all the way down slowly before the next rep.
Sets/reps: 3 sets of 5-8. Benefit: Lets you practise the full pull-up pattern while the band takes some of your body weight.
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.
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.
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Who this helps
Beginners who want a simple full-body plan, travellers, and anyone short on space. If you're on the shorter side, double the band or choke up on it to take out the extra length.
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.