Strength Training With Dumbbells and Resistance Band

Strength training equipment is designed to assist and optimize fitness for users. They come in different styles and weights, as we’ve discussed some of them earlier. Fitness training equipment is costly, but they’re a worthy venture in strength training and a daily reminder that you make a commitment to your fitness by spending money.

You’ve learned that you don’t need weights to train, with over 20 workout exercises explained in the previous chapter. Now then, let’s talk about how you can use equipment to build those muscles. We’ll be discussing activities you can do with the dumbbell and resistance band.

Dumbbells and resistance bands are more than enough to make staggering gains. Trying to use heavy weights or training with machines might be unsafe for a beginner. Even if you are familiar with strength training, it is better to master the basics and build a well of knowledge instead of going straight to the hard stuff with a puddle of information.

Dumbbells

You can achieve serious strength and mass goals by training with dumbbells. I’ll even say, to fully maximize strength and hypertrophy, it helps if dumbbell training plays at least a partial role. This free weight is a handy and very useful workout tool. 

It’s relatively small in size and inexpensive, suitable for a wide range of exercises you can perform from the comfort of your home. They’re available in various types, shapes, weights, and materials, depending on your need. 

Owning a pair of adjustable dumbbells will undoubtedly help you save money from gym fees, yet you can still achieve your fitness goals. Let’s look at some of the benefits of using this free weight for your workout.

Ease of training

It’s effortless to train with a dumbbell. It doesn’t matter who you are: old or weak; you can train with the dumbbell with ease. It also makes it easier for people with injuries to continue training without worsening the wound. 

If you have a shoulder injury, you won’t be able to train your upper body using a barbell, but you can perform one-arm dumbbell training with the uninjured arm.

Increased Stability and Muscle Activation

A study compared the EMG activity of the chest, triceps, and biceps when performing a dumbbell bench press, barbell bench press, and Smith machine bench press. For reference, a smith machine is gym equipment that assists you when exercising. 

It found that the dumbbell bench press and barbell bench press were similar in chest and triceps activity while the biceps activity was higher with the dumbbell – both higher than the smith machine. The reason is that using dumbbells requires so much stability, which activates more muscle fibres.

Removes Strength Imbalances

Dumbbells force the limbs to work individually. If one side is weaker than the other, the stronger side cannot cover the weakness of its pair, making dumbbells work on every imbalance in your arms.

Better safety

If you make a mistake and miss while doing a heavy squat or bench press with a barbell, it means you could sustain a severe injury. Although there is still a risk with training dumbbells, it is significantly lower due to the size and shape.

Range of exercises

Dumbbells provide a vast range of movements. Almost every barbell exercise you can think of can be performed with the dumbbell. On the other hand, there are many exercise variations that the dumbbell will perform that won’t be possible using different equipment, such as the single-arm and alternating arm exercises.

A final practical benefit of dumbbell training is that, in general, dumbbell exercises are less complicated to teach compared to other equipment exercises. 

For example, most strength training coaches, along with myself, agree that, on average, it is much easier to teach someone how to correctly use dumbbells than to teach that same person how to use a chest fly machine. This means you can swiftly get through the teaching process and move on to the fun stuff like getting those reps in and watching your muscles blow up.

RESISTANCE BANDS

Resistance bands are giant rubber bands. Mixed in with your bodyweight exercises, they produce the ultimate combo, a partnership that can shoot you straight to the top of your goals. 

There are different kinds of resistance bands. The most common ones are the three flat resistance bands, also known as strength bands or exercise bands. You can get them in different sizes. 

The thicker the width, the more resistance it gives and the harder it is to stretch. Resistance bands typically start at level 1 and go all the way up to level 6: the same length but with a different level of resistance. A level 1, as I’m sure you have guessed, is easier to stretch. It’s better suited to exercises that involve a great range of motion or some other resistance like a bodyweight exercise. 

And since it’s slightly easier to use, it is the ideal choice if you are just starting out. Unlike dumbbells, they are practically weightless, so they become very portable; fold them up and put them in your bag. That’s all it takes to have a killer workout wherever you are. 

They’re also very cheap, one of the most affordable among strength training equipment. Now, let’s talk about some benefits you get when you train with the resistance band.

Improves the quality of your exercise

When you train with a resistance band, the activity is entirely different than if you were using a weight. Instead of simply lifting a weight, the band puts your muscles under constant tension. There’s more contraction as your muscles work harder.

This makes the actual quality of each rep to be significantly improved. Recruits your stabilizing muscles: Resistance bands will make you feel a bit unsteady because they tend to wobble, forcing you to work more to maintain form. As you do this, you’re targeting the stabilizing muscles and building core strength all at once.

Works compound exercises

Compound exercises are exercises that use and work several muscles simultaneously. Resistance band exercises are naturally more inclined toward compound moves so that you can use them for a full-body workout.

Promotes better form

Often, you would have to exert a lot of momentum to squeeze out the last few reps while doing a particular exercise. It is much harder to do when you use resistance bands. Having to cope with the instability of the bands will force you to perform the movement correctly so that you don’t disrupt the distribution of weight.

Offers safety

Your safety is paramount. As I’ve once said, your goal is to train, not sustain injury. Even when you are alone, resistance bands offer strength training with no risk of dropping a heavyweight on your body or crushing your fingers between weight plates. That makes them more suitable for working out when you’re alone or don’t have someone else training along with you.

Now you can see that the dumbbells and resistance bands are great tools with lots of benefits, even if they look simple. So, let’s dive into some exercises you can do with this equipment and learn how to use them. 

For all the dumbbell exercises, start with a lightweight dumbbell. You will add to the weight as you progress and gain more stability and strength. It’s all about listening to your body. Unfortunately, I can’t tell you when to increase more weight because I don’t know you. The one who knows you best is yourself, so listen to your body, and if you think it’s time, then it most likely is.

1. DUMBBELL GOBLET SQUAT

This is one of the safest and most effective weighted squat exercises. It will help you build impressive leg and glute strength. It primarily works the quadriceps and the glutes. When the quadriceps muscle is activated, hypertrophy in these muscle cells is increased dramatically. 

Plus, the glutes receive a good amount of tension during the dumbbell goblet squat. This exercise also secondarily works the core, hamstrings, calves, and arms. As you perform squats, your core does the duty of stabilizing your body to maintain balance; your hamstrings and calves also get worked to reinforce your legs and your arms contract as you stabilize the dumbbell.

How to exercise:

  • Start by holding a dumbbell vertically with both hands holding onto the top end of the weight.
  • Stand with your feet about shoulder-width apart. Try to engage your core and keep your back straight.
  • Bend your knees and lower your hips towards the floor.
  • When your hips are straight in line with your knees, pause, then contract your quads and glutes.
  • Return slowly to the starting position.

2. LUNGE WITH DUMBBELLS

A lunge with weights such as dumbbells gives additional work for the upper leg muscles and the glutes. Lunges with weights require good balance. If you have balance issues, start the exercise without weights while learning the proper form in the process. 

This exercise mainly targets the quadriceps muscles at the front of the thigh. To a lesser degree, the gluteus maximus of the butt, adductor Magnus of the thigh, and the soleus of the calf. Muscular quads help you maintain balance and mobility.

How to exercise:

  • Stand upright with one dumbbell in each hand. Place your arms at your sides. Your palms should be facing your thighs. And feet should be shoulder-width apart.
  • Take a big step forward with any of your legs. Bend the other knee until the front thigh is parallel to the ground. Breathe in as you go down.
  • Step back to your starting position while you breathe out.
  • You should have all reps for a side before changing to repeat for the other side.

3. DUMBBELL BENCH PRESS

As a beginner, you shouldn’t even attempt bench presses with barbells. Instead, it would help if you considered using the dumbbell as a fantastic variation of the bench press workout. Using dumbbells allow for a complete range of motions, which lets you work the pec muscles to their maximum. 

This exercise does absolute wonders for your pectoral muscles, and as a bonus, it works your triceps too. Using a dumbbell will also mean you train different sides independently; a weak side won’t depend on the other to suffice for its weakness. This means no muscles get left behind!

How to exercise:

Lie on your back on a bench holding two dumbbells, one in each hand, just to the side of your shoulders. Your palms should face your feet in the starting position.

Lift the weight above your chest by extending your elbows until your arms are straight. However, try not to lock your arms when they are straight because this will take pressure off the muscles and onto the joints, which you don’t want. Bring down the weights slowly back to the starting position.

4. BENT OVER DUMBBELL ROW

It’s a variation of the bent-over row, an exercise to build your back muscles and strength. Your back muscle requires some amount of variation. So, it’s acceptable to experiment with several angles and hands positions to maximize your back muscle growth. 

Rows are essential to training for balanced muscle growth and strength. Use the dumbbell bent-over row when you are training your back, and it will be great attention to your workout.

How to exercise:

Stand while you hold a dumbbell in each hand with a neutral grip. Before bending over, it is vital to stabilize your back. To achieve this, make a slight bend in your knees and stick your bottom out as you bend with a straight back – kind of like how a gorilla stands.

Hinge forward until your torso is almost parallel with the floor, and start the movement by driving your elbows behind your body while you retract your shoulder blades.

Pull the dumbbells towards your body until your elbows are at midline with your body.

Slowly lower the dumbbells back to the starting position under control.

5. DUMBBELL BICEP CURL

In my opinion, the most common and most fun exercise on this list. The bicep curl primarily works the upper arm muscles, and to an extent, the lower arm. You make use of these muscles all the time in day-to-day business. 

It’s a great exercise for strength and muscle definition. This exercise gives you sculpted arms and makes you better at other exercises like rows where your biceps work to pull weights back to your body.

Dumbbell bicep curls also involve a lot of stabilization; it will help train your shoulders to be more stable and teaches your core to engage.

How to exercise:

Start by standing in a neutral position with your feet shoulder-width apart. Make sure your abdominal muscles are engaged. Hold one dumbbell in each hand, relax your arms down at the sides of your body with your palms facing inward.

Let your upper arms remain stable and your shoulders relaxed. Bend at your elbows, lift the weights; make sure that the dumbbells approach your shoulders. Try to keep your elbows tight to your rib cage and make your biceps do all the work, not your entire body. Breathe out while you lift.

Lower the weights back to the starting position. Breathe in while you lower the weight. Try not to drop the weight down. It’s a bad habit people get into. Lifting the dumbbells is only half the exercise; the other half is bringing them down again using the muscles in your biceps.

6. CROSS-BODY DUMBBELL HAMMER CURL

You lift the weight across your torso rather than lifting it in front of your body. This exercise does not only work your biceps but also your brachialis and brachioradialis. It increases muscle mass in your biceps and significantly in your forearms. 

It also creates a balance between the upper and lower regions of the arms. In other words, this was Popeye’s favourite exercise.

How to exercise:

  • Hold a pair of dumbbells, one in each hand, by your sides.
  • Stand upright with your palms facing towards your body.
  • Slowly start to curl one dumbbell up across your body to the opposite shoulder. Make sure your palm is facing inward, and squeeze the bicep at the top position.
  • Pause for a second and slowly lower back to the starting position.
  • Repeat for the other side.

7. DUMBBELL SIDE LATERAL RAISE

The side lateral raise is an effective exercise designed to strengthen the shoulders. With a pair of dumbbells and enough shoulder flexibility, you can build stronger and broader shoulders with ease. This exercise primarily targets the lateral head of the deltoid, enabling isolation of these muscle groups. 

Although, it also engages the posterior and anterior heads but not as drastically. If you do this exercise regularly, you can achieve hypertrophy (an increase of muscle cells) of the lateral deltoid, which gives the appearance of broader and firmer shoulders. 

Aside from the appearance benefits, the shoulder joints are the most unstable in the body; sufficient strength training designed to target them can help keep your shoulders healthy and fit. The shoulders are also one of the most neglected primary muscle groups, so if you’re looking for that edge, this exercise will give you a huge advantage.

How to exercise:

  • Stand upright, with one dumbbell in each hand. Your arms beside you with your palms facing inward.
  • Place your feet about hip-width apart.
  • Raise your arms laterally at the same time, try to keep them straight as you raise them, stop when your elbows reach shoulder height so that your posture forms a ‘T.’ Breathe in as you lift.
  • Pause and hold at the top for a second before lowering back to starting position slowly. Breathe out when you lower the weights.

8. DUMBBELL SHOULDER PRESS

The dumbbell shoulder press is one of the few exercises that can produce muscle mass, strength, and giant boulders as shoulders. Its movement is similar to the strict press (barbell) with significant growth of the shoulder, triceps, and upper chest. 

This exercise increases strength throughout the shoulders and engages the core for stability. You can perform it both standing and sitting, with your dumbbells held horizontally at your shoulders or rotated in a hammer grip. When you complete it sitting down, it stabilizes your back.

Conversely, it works a more expansive range of muscles from the standing position. It works in all aspects of the deltoid muscles of the shoulder. This one is up to you whether you perform it standing up or sitting down, but keep your personal goals in mind when deciding.

How to exercise:

  • Stand (or sit) upright and keep your back straight.
  • Hold a dumbbell in each of your hands with your elbows at shoulder height, forming a 90-degree angle while maintaining a sturdy grip. Your thumbs should be inside, and your knuckles should face up. That’s your starting position.
  • Raise the dumbbells above your head in a controlled motion while you breathe out.
  • Pause at the top of the moment. Return the dumbbells to your shoulders while you breathe in. That’s a rep.
  • Keep the dumbbells slightly in front of your shoulders, so there isn’t pressure on the rotator cuffs.
  • Use extremely light-weighted dumbbells if you are a beginner to avoid injury because, as explained earlier, your shoulder joints are a little weaker, so you need to take caution. You will add more weight as you progress.

9. OVERHEAD DUMBBELL TRICEPS EXTENSION

You can also work the triceps extension exercise while standing, sitting, or even lying down. Overhead dumbbell triceps extension requires you to move your triceps through a full range of motion to work them properly. 

It’s a move that isolates the triceps and not much else. The benefit of this is that your triceps have to work extra hard because they aren’t getting any help from the other muscles, meaning they have elevated levels of growth. If your body is looking great, but you know your triceps are severely lacking, this is the one for you.

How to exercise:

  • Start by standing with your feet placed apart by a shoulder width. 
  • Hold a dumbbell with both hands in front of you.
  • Raise the dumbbell over your head until your arms are almost straight. That’s your starting position.
  • Slowly bend your arms to lower the dumbbell back behind your head. 
  • Be mindful of your elbows; try to keep them inward. If they go too far out, it incorporates your biceps too much. Once your forearms go past a 45-degree angle, bring the dumbbell back to the starting position. That’s a rep.
  • Like in the overhead dumbbell press, use highly light-weighted dumbbells at the beginning if you are new because this exercise puts a tremendous amount of stress on your triceps.

10. ONE-ARM DUMBBELL ROW

If you want to build a solid back, then the one-arm dumbbell row should be in your wheelhouse, especially for the fact that there’s no shortage of variations for you to choose from. Although the bent-over barbell row is the most common, and it’s worth its hype due to the massive back-boosting benefits it provides. 

Yet, it’s fair to say that the one-arm dumbbell row is better for your back than the bent-over barbell row. This is because using just an arm lets you focus your efforts on the lats, traps, and the other back muscles this exercise targets. 

Also, using dumbbells instead of a barbell prevents strength imbalance because (as previously stated) your strong side could be covering up for the weakness of the other. Furthermore, A single-arm with a dumbbell has a greater range of motion than the bent-over row.

How to exercise:

  • Get a bench or a sturdy thigh-high platform that you can lean on when doing the exercise. 
  • Place your left knee on the platform and place your left-hand palm-down on the bench to gain balance. It would help if you had your dumbbell already set on the floor to one side so that you don’t have to get out of position to retrieve it.
  • Your back should be parallel to the ground while on the bench.
  • Reach down with your right hand for your dumbbell, pick it up with a neutral grip, your palm should be facing you.
  • Slowly pull the dumbbell up to your chest, concentrate on lifting it with your back and shoulder muscles rather than your arm. 
  • Let your chest be still as you lift. Squeeze your shoulder and back muscles at the top of the movement. Then lower the dumbbell until your hand is fully extended.

11. DUMBBELL RUSSIAN TWIST

The Russian twist is an effective exercise that strengthens all parts of your abdominals, as well as your obliques, to give you a toned waistline and a more muscular back. The twisting motion is the key to this move.

As you rotate with your abs from one side to the other, you fire up the muscle fibres around your waist and pull in the lower abs for a solid stomach.

How to exercise:

  • You start by sitting on a mat (or the floor if you don’t have one), with your knees bent to an angle where your feet can comfortably lay flat on the ground, holding a dumbbell with both hands in front of your chest.
  • Then lean back so that your upper body is about 45 degrees to the floor. Make sure your back is straight at this angle throughout the exercise.
  • Brace your core and raise your legs above the ground.
  • Slowly twist all the way over from one side to the other with the dumbbell.

Believe it or not, we’ve exercised every part of the body using the dumbbell – the leg, back, core, biceps, triceps, chest, and shoulder. Now that your knowledge is vast in dumbbell training, we can move on to the final set of exercises. If you haven’t already, I suggest you buy yourself some resistance bands because the rest of this chapter will be devoted to them.

12. RESISTANCE BAND SQUAT

Resistance band squat is a lower body exercise that uses the band’s resistance to give more strength to your legs and glutes. It’s a move that offers added benefits to your regular squat. 

First, you must know how to do the standard squat. Then, grab a band, and now instead of doing 20 squats, you only have to do 10 to get the same result. This exercise is a unique way to strengthen and tone your glute muscles. 

Many people don’t have their glutes worked adequately in the typical squat exercise. Using the band gives you the power needed, allowing you to sit back on your heels to concentrate on working your glutes for the motion. 

In addition to the excellent work on your glutes, your quads and hamstrings get strengthened as well. Your muscles get involved as you press up to standing against the force of the band.

How to exercise:

  • Stand on the band with your feet placed shoulder-width apart.
  • Hold the handles next to your shoulders, which puts the band behind the back of your arms.
  • Slowly, sit down back into the squat position while keeping your abdominals tight and chest lifted.
  • Press back up through the heels, squeezing your glutes.

13. RESISTANCE BAND BICEP CURL

This exercise strengthens your biceps without the use of any weight. It uses the band’s resistance to engage your biceps and contract them. If you have injuries in your wrists that prevent you from holding equipment like the dumbbells, consider the resistance band bicep curl.

The resistance band challenges you to work against the pulling force of the band rather than using weights against gravity. Like most bicep curl exercises, it works your biceps to strengthen the muscles, and with the variety of resistance levels, you can personalize this technique.

How to exercise:

  • Stand on the band with both feet, holding the handles long next to your sides with your palms facing forward.
  • Slowly, curl your hands towards your shoulders. 
  • Squeeze your biceps as you do this and keep your elbows next to your side, just like a dumbbell curl.
  • Slowly un-curl your arms back down to starting position.

14. RESISTANCE BAND OVERHEAD TRICEPS EXTENSION

This is an upper-body exercise that focuses mainly on your triceps. It helps isolate the triceps muscle and avoid cheating with different body parts. 

Overhead triceps extension with a resistance band is a super effective exercise for working the back of your arms. It’s a similar exercise to a gym using a cable machine. The angle of your body in this exercise is optimal since your body weight can offset a more incredible amount of resistance. 

The hidden bonus to using a resistance band for your overhead tricep extensions is that it’s the only one that makes your arms work independently, unlike the dumbbell and cable machines that pair your arms together. 

Coupling this with the fact you’re doing an exercise that isolates the triceps means that you better get ready for that burn because it’s coming.

How to exercise:

  • Stand with one foot slightly in front and place the centre of the band under the foot at the back. Or you could take a step back; it doesn’t matter as long as the band wraps around the back foot.
  • Bring the handles straight up above your head. Your elbows should be pointing in front of you.
  • Slowly, lower handles behind your head until your elbows bend at 90 degrees, keep your elbows close to the side of your head.
  • Slowly, press your hands back up overhead.

15. RESISTANCE BAND PULL-APART

The resistance band pull-apart is a simple exercise but a great one. Its movements strengthen the muscles in your upper back and the stabilizer muscles in your shoulder joints. Building these areas improves your posture and increases your bench press, squat, and deadlift capabilities.

How to exercise:

  • Stand with your arms stretched out directly in front of you, parallel to the ground.
  • Hold your resistance band and grip it tightly with both hands.
  • Keeping your arms straight, stretch the band apart by pulling both hands out to your sides. Use your mid-back to initiate this movement.
  • Keeping your spine straight, squeeze your shoulder blades together like you’re trying to squish a grape between them.
  • Slowly return to the starting position.

16. RESISTANCE BAND BENT OVER ROW

The bent-over row with a resistance band is an easy exercise to perform that primarily targets the middle and lower back, and to a lesser degree, also targets the shoulders and biceps.

How to exercise:

  • Start by stepping on a resistance band with your feet at shoulder-width apart, toes pointing out slightly.
  • Bend your knees slightly and push your hips backwards. Brace your core and back throughout.
  • Leading with your elbows, pull the band’s handles back, bringing your shoulder blade closer together. 
  • Hold this contraction and slowly release it back to the starting position.

17. RESISTANCE BAND SEATED ROW

The seated row with a resistance band strengthens the upper back muscles. The upper back muscles give you balance when you train your chest muscles with exercises such as push-ups and chest presses. 

The upper back muscles enhance good posture and balance your body’s muscles. Plus, the movement is nearly identical to using a rowing machine without coughing up 500 dollars.

How to exercise:

  • Hook the middle of the band to a stationed object at ankle height.
  • Sit on your exercise mat and grasp the handles, your palms facing each other, and your knees slightly bent. If you don’t have handles, just wrap the bands around your hands. 
  • Keep your posture erect and lower your back slightly arched.
  • Slowly, pull the handles to your lower back abdomen while your elbows are close to your sides.
  • As the handles touch you, squeeze your shoulder blades together and then reverse direction, returning slowly to the start position.

18. RESISTANCE BAND PUSH-UP

If you intend to increase the challenge of your push-up, then the resistance band is the way to go. They ideally intensify push-ups because you rely on all the muscles in your upper body to lift your body weight against the band’s resistance. 

Doing the resistance band push-up will work the muscles in your arms, chest, back, and core.

How to exercise:

  • Wrap the band around your back right under your armpits while holding the handles. Loop the band around each hand again to tighten it.
  • Kneel down while you place handles against the floor, then extend your legs long until you are in a plank position.
  • Slowly lower your chest to the floor while keeping your body long. 
  • Press back up until your arms are fully extended.

19. RUSSIAN TWIST WITH RESISTANCE BAND

Russian twist specializes in developing your obliques and your general core strength too. Doing the exercise with a resistance band is an excellent option because you keep your legs suspended, which creates more force acting on your obliques; this trains them more effectively than doing it with just your body weight.

How to exercise:

  • Wrap the band around your feet, grab one side of the band with each hand, and pull it up so that your hands are in line with your hips.
  • Lift your legs off the ground.
  • Make sure you choose a band with enough resistance, enough to feel its impact.
  • Then lean back so that your upper body is about 45 degrees to the floor. Ensure you keep your back straight at this angle throughout the exercise.
  • Brace your core and raise your legs above the ground.
  • Slowly twist all the way over from one side to the other.

20. RESISTANCE BAND OVERHEAD PRESS

The resistance band overhead press strengthens the shoulder muscle and increases the stability in the body. Pushing the resistance of the band upward is done with the deltoid muscle. 

When you extend your body, you need to tighten your core and glutes, which increases stability throughout your body. When performing this exercise, keep your abdominals pulled in tight and slightly bend your knees.

How to exercise:

  • Stand in the center of the band with both feet set apart by a hip’s width.
  • Bring handles of the band above your shoulders so that your elbows are bent 90 degrees.
  • Press arms straight up, and just like the dumbbell shoulder press, remember to put your arms slightly ahead of your shoulders throughout the movement. Slowly lower your arms back to a 90-degree angle, then repeat.

21. WOODCHOPPER WITH RESISTANCE BAND

Woodchoppers are good exercises for tightening and toning the obliques. The abdominal muscles get most of the attention of the woodchopper. The woodchopper with a resistance band uses the band to simulate a wood chopping action. 

It’s a compound pulling motion and a functional exercise. It builds strength and power in your core and obliques, imitating many sports activities like swinging a bat or throwing while you twist your torso. 

While it primarily targets the abdominals and obliques, the shoulders, back, and glutes also have a part to play in this exercise. This activity can be done from two different angles. The first is a movement going from your feet with resistance as you go upwards. 

The second is from a high place like between a door, pulling when you go downwards. I will teach you the latter because I believe it has the most benefits. However, it is my job to inform you of all options.

How to exercise:

  • Anchor one end of the resistance band towards the top of a door and close it to trap the band in place. Test it before use to make sure it is tightly secured.
  • Stand with your left side towards the door. Position your body so that the band movement will be downward and across your body as if you were planning on chopping a tree. 
  • Make sure your feet are in a comfortable position. Hold onto the free end of the band with your arms held towards the band.
  • In one smooth motion, keeping your abs engaged, swing the resistance band across your body until it passes the opposite thigh. 
  • Don’t be stiff; you should rotate your waist, hips, and knees slightly, all as one.
  • At the end position, slowly allow the band to return to the starting position.

22. REVERSE CRUNCH WITH RESISTANCE BAND

The key to a good and effective reverse crunch is moving in a controlled motion; we don’t want to injure your back by making sharp movements.

Your abs are kept under tension throughout the entire exercise. Adding a resistance band to the activity increases the pressure involved and gives the abs a lot more to deal with. The reverse crunch with a resistance band strengthens your rectus abdominis, which is the muscle that flexes your trunk and spine. 

It also targets and activates your transverse abdominis, the deep muscle below your abdominals, and your external obliques.

How to exercise:

  • Anchor the band at the base of a pole and anything secure to hook on.
  • Lie on your exercise mat, face up. Raise and bend your knees at 90 degrees.
  • You can stick your hands to the mat to add stability wherever is most comfortable.
  • Put both feet into both handles of the band, and scoot back to create tension.
  • Make your abs tight and your back flat to the ground. Then, pull your knees towards your shoulders while you contract your abdominal muscles.
  • Slowly return to the starting position.

23. RESISTANCE BAND CHEST PRESS

Lastly, we will discuss an effective exercise for your arms and chest that doesn’t involve getting down on the floor and doing a press-up. It uses the band’s resistance to work in an opposing motion to strengthen your biceps, triceps, chest, and the front of the shoulder. 

It also teaches your body to engage the core for stabilization. The exercise is similar to the dumbbell or barbell chest press, but you can accomplish it from a standing position due to the band resistance. You might need to pick up a band with a high resistance level because the distance the band travels is relatively short.

How to exercise:

  • Similar to the woodchopper, trap the resistance band in the door with two ends sticking out. 
  • Ensure it is properly secured. Take one step forward and bring the handles to your shoulders with your palms facing forward. Hold your elbows slightly behind your body.
  • Stand tall with your abs tight, and concentrate on good posture through your spine. Roll your shoulders back to maintain good posture.
  • Push your arms straight out in front of your chest and shoulders.
  • Then, slowly pull elbows back to the starting position.

That concludes our list of exercises. Of course, there are many, many more, but after hours of research and years of knowledge in fitness, I truly believe these are the best for bodyweight, dumbbell, and resistance band training.

If I could relay to you one last piece of advice, it would be to make sure you are squeezing the muscles you’re trying to build throughout the entire movement. It may not seem like it’s doing much, but it makes all the difference in the world. That is why I always suggest performing your exercises slowly and in a controlled manner so you can focus on putting pressure on your muscles.

Do You Have to Take Supplements with Strength Training?

Strength training boosts fat loss by enhancing both the afterburn after exercise and increasing muscle size, thus increasing resting metabolism.

Some people might also use natural fat burners as part of a healthy diet and lifestyle to increase metabolism or decrease appetite. When combined with a healthy diet, it will further increase the loss of excess body fat – and may also have other beneficial effects.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

Besides, it should be noted that supplements are ineffective on their own and are hardly a solution to obesity. Pills or supplements only work when combined with a healthy weight-loss diet and regular exercise.

In any case, it’s always best to talk with your doctor before you start taking a supplement, especially if you are taking medications or have any health concerns.

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