How to Train With a Bungee Cord

Updated April 17, 2017

A bungee cord or exercise band allows a person to train virtually any body part from arms and shoulders to legs. It is a highly versatile piece of equipment that you can use anywhere. You can even take it on vacation with you and not miss a workout. You can purchase both light and heavy bungee cords. Many come with handles for easy grasping. The lighter ones provide less resistance and can be used to train your arms and shoulders. Heavier cords can be used for leg and back exercises. In the article "Portable Workouts," training experts on suggest that you purchase at least 20ft. of bungee cord (both light and heavy) for your workouts.

Chest Exercise: Wrap a heavy resistance bungee cord or exercise band around a pole, tree or sturdy object. Move forward until the cord is taut. While grabbing both handles, push both sides of the cord forward until your arms are fully extended. Bring your arms back and stretch your elbows back as far as possible. Do three sets of 10 repetitions.

Back Exercise: Place one foot on top of a light resistance band while grasping both handles. Keep the other foot back a few inches. Lean slightly forward and pull both handles up toward each side of your chest. Lower the cord back down. Do three sets of 10 repetitions.

Shoulder Exercise: Place both feet on a light resistance band. Grab both handles on each side. Slowly raise both arms up and outward at your side until your arms are parallel to the floor. Lower the band back down. Do three sets of 10 repetitions.

Biceps Exercise: Stand on a light resistance band and grab both handles. Slowly lift both arms up toward your shoulders in a curling motion. Lower the handles back down. Do three sets of 10 repetitions.

Triceps Exercise: Hold one side of the exercise band or bungee cord with your left hand next to your hip. Grab the other end with your right hand while keeping your right arm bent behind your head at 90 degrees. Moving just your right forearm and wrist, slowly pull up on the band until your right arm is fully extended. Lower your arm behind your head. Do three sets of 10 repetitions.

Leg Exercise: Stand on a heavy resistance band with both feet. Grab the handles of the band and hold it in front of your shoulders. Slowly bend your knees into a squat position so that your legs are parallel to the floor. Push yourself back up into an erect position against the resistance of the band. Do three sets of 10 repetitions.


You can work your entire body in 1 day or use a split routine. This entails, for example, working several body parts, such as the chest, shoulder and triceps, one day and then doing back and biceps the next day. Leg exercises can be performed on the third day. You can also intersperse your regular weightlifting exercises with bungee cord movements. Whatever the case, train each body part no more than twice per week.


Always make sure that the exercise band is securely placed beneath your feet or around an object before you start an exercise. This will help prevent the bungee cord or elastic band from slipping and striking you in the face or eye.

Things You'll Need

  • Space for working out
  • One or more light and heavy resistance bungee cords
  • Pole, post or sturdy object
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