One band can feel easy or very tough depending on how you set it up. This video shows the difference between using the band at full length and folding it in half.
What you'll see in this video
You'll see the fabric outside and the two rows of silicone grip inside, the nine-move booklet and pouch, a box-shaped setup with feet apart for lifts, overhead presses, and the doubled band under one or both feet.
Exercises to try
Upright Row
- Stand on the band and hold it in front of your thighs, hands close together.
- Pull your hands up toward your chest, elbows leading.
- Stop at about chest height.
- Lower slowly.
Sets/reps: 3 sets of 12. Benefit: Works the shoulders and upper traps for better posture.
Overhead Shoulder Press
- Stand on the band and bring your hands up to shoulder height.
- Brace your core and press straight overhead.
- Keep your ribs down and avoid arching your lower back.
- Lower to the shoulders with control.
Sets/reps: 3 sets of 10. Benefit: Strengthens the shoulders and triceps and trains stable overhead movement.
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.
Overhead Triceps Extension
- Stand on one end of the band and hold the other end behind your head.
- Keep your elbows pointing up and close to your head.
- Straighten your arms toward the ceiling.
- Bend slowly back down.
Sets/reps: 3 sets of 12. Benefit: Tones the back of the arms and supports pushing strength.
Who this helps
Anyone who wants to progress over time without buying new equipment, from beginners to experienced lifters.
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.