How to Get Ripped Using Resistance Bands

Written by steven wilkens
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How to Get Ripped Using Resistance Bands
Resistance bands can work a variety of muscle groups. (resistance bands image by sparkia from

Resistance bands, also called exercise tubes or elastic resistance bands, are elastic bands of rubber tubing. Used for strength training, body toning and muscle building, resistance bands are used by fitness enthusiasts because they are portable, lightweight and do not take up much space. Various exercises using resistance bands target specific muscle groups. A consistent workout routing using resistance bands will help you achieve your goal of getting "ripped."

Skill level:

Things you need

  • Resistance bands
  • Exercise mat
  • Dumbbell

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  1. 1

    Do a biceps curl routine with resistance bands. Stand with your right foot in the middle of a band, holding one end of the band and a dumbbell in each hand. Do 10 curls by bringing both hands up to your shoulders. Next, do 10 curls with each hand, alternating sides. This will work your biceps.

  2. 2

    Do a pull-down routine with resistance bands. Grasp one end of the band in each hand while standing. Lift your arms overhead, pulling the band tight. Keeping your left arm still, engage your obliques, pulling your right elbow down and lifting your right knee to meet it. Extend your right arm and leg without touching your toes to floor. Do 10 repetitions, switch sides and repeat. This will work your back, arms, abdominals, obliques and hips.

  3. 3

    Do triceps push-ups with resistance bands. Starting in a push-up position, place a resistance band across your back, holding an end tightly under each hand. Place your hands 5 inches apart on your mat and lower your chest toward the floor, keeping your elbows by your sides. Push your back up into the band and hold for four seconds. Do 10 repetitions. This will work your triceps and chest.

  4. 4

    Work your shoulders and back. Stand with your feet shoulder-width apart and staggered, with your right foot forward. Place the band under your left foot and hold it in your left hand. Hinge forward from your hips at a 45-degree angle, keeping your back straight and your right palm on your right thigh. Raise the band to shoulder height in front of you, palm facing the floor, and hold for two counts. Do 10 repetitions.

  5. 5

    Do skater squats with resistance bands. Stand on top of the band, holding an end in each hand. Step out to your right, pushing your foot against the band. Squat, keeping your knees behind your toes. Hold for two counts, then step back to the starting position. Do 16 repetitions, switch sides and repeat.

Tips and warnings

  • A workout program with resistance bands should be performed three times a week with 48 hours of rest between sessions.

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