Resistance bands are used to strengthen upper arms and add variety to basic weight training. They are elastic bands that will be attached to a surface either by some kind of anchor, or weighed down by a person’s feet. The most popular resistance band exercises are the bicep curl, the wrist extension and flexion, the lateral raise, and shoulder presses. For bicep curls, the band can be hooked under the foot as the arms are raised and lowered. All of these resistance band exercises work the upper arms, however, there are also resistance band exercises that will focus on the lower body. These include knee and hip extensions, crunches and standing twists. In these exercises, the elastic bands will be hooked onto a stationary surface and attached to the foot. The entire leg will be raised an lowered in order to strengthen muscles in the calves, thighs, and abdomen.

A resistance bands exercise training set will be tailored to the specific needs of an individual. It is usually recommended that beginners start will a smaller amount of reps, and eventually work up to a more strenuous resistance bands exercise training set. For example, a resistance bands exercise training set for a beginner should consist of about 16 reps for every exercise done; intermediaries should be able to do about 2 or 3 sets of 16 reps; and experts may be able to do more than 3. Whatever the length of a resistance bands exercise training set, it is always important to warm up before beginning to avoid straining any muscles.