Home-friendly equipment

Resistance band exercises

Cheap, light, packable — the single most useful thing an Indian home gym can add for under a thousand rupees. Tension rises as the band stretches, so the hardest point is the end of the range.

What this kit can actually load

31MOVEMENTS

Covering 16 muscle groups as prime movers and 6 of the 9 movement patterns — all of it usable in a front room.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·COVERAGE COUNTED FROM PRIME MOVERS ONLY·மறுபரிசீலனை ஜூலை 2026

How the resistance band list is built

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Credit a movement to a piece of kit only when that kit supplies the resistance — a bench you lie on is not the load.
Attach the published MET category so the energy figure on every card traces back to the same table.

The attribution rules in full →

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·ATTRIBUTION BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

All 31 resistance band movements

Exercises using resistance band, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Pattern	Level
Band External Rotation	Rotator cuff	Pull	தொடக்கநிலை
Band Face Pull	Rear deltoid	Pull	தொடக்கநிலை
Band Lat Pulldown	Lats	Pull	தொடக்கநிலை
Band Pallof Press	Obliques	Rotation	தொடக்கநிலை
Band Pull-Apart	Rear deltoid	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Band Straight-Arm Pulldown	Lats	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Band Woodchop	Obliques	Rotation	தொடக்கநிலை
Banded Good Morning	Hamstrings	Hinge	தொடக்கநிலை
Banded Lateral Walk	Glutes	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Clamshell	Glutes	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Calf Raise	கெண்டைக்கால் தசைகள்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Chest Press	Chest	Push	தொடக்கநிலை
Resistance Band Curl	Biceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Fly	Chest	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Front Raise	Front deltoid	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Glute Bridge	Glutes	Hinge	தொடக்கநிலை
Resistance Band Kickback	Glutes	Hinge	தொடக்கநிலை
Resistance Band Lateral Raise	பக்க டெல்டாய்டு	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Leg Curl	Hamstrings	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Leg Extension	Quadriceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Overhead Press	Front deltoid	Push	தொடக்கநிலை
Resistance Band Overhead Triceps Extension	Triceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Romanian Deadlift	Hamstrings	Hinge	தொடக்கநிலை
Resistance Band Row	Upper back	Pull	தொடக்கநிலை
Resistance Band Shrug	ட்ரெப்பீசியஸ்	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Resistance Band Triceps Pushdown	Triceps	தனித்தசைப் பயிற்சி	தொடக்கநிலை
Standing Band Twist	Obliques	Rotation	தொடக்கநிலை
Band-Assisted Pull-Up	Lats	Pull	தொடக்கநிலை
Banded Dead Bug	Abs	Brace	தொடக்கநிலை
Band-Assisted Nordic Curl	Hamstrings	Hinge	இடைநிலை
Band-Resisted Push-Up	Chest	Push	இடைநிலை

Muscles you can cover with resistance band

Chest 3 Lats 3 Upper back 1 ட்ரெப்பீசியஸ் 1 Front deltoid 2 பக்க டெல்டாய்டு 1 Rear deltoid 2 Biceps 1 Triceps 2 Quadriceps 1 Hamstrings 4 Glutes 4 கெண்டைக்கால் தசைகள் 1 Abs 1 Obliques 3 Rotator cuff 1

Not covered: forearms, lower back, adductors, இடுப்பு மடக்கும் தசைகள். That is the honest gap — fill it with another implement or with bodyweight work.

Programmes that run on this alone

Resistance band workoutResistance bands and a door anchor · 3 days a week, or as a fourth session alongside gym training.

Other equipment

Barbell 54 Dumbbells 68 Kettlebell 17 Cable machine 36 Machine 42 Smith machine 8 Bodyweight 121Pull-up bar 17 Bench 49 Medicine ball 3 Suspension trainer 5 EZ bar 5 Dip bars 3 Ab wheel 2 Weight plate 11 Box or step 10 Landmine 6

The questions that come up on the floor

What can I train with resistance band?

31 exercises on this site use resistance band, covering 16 muscle groups as prime movers and 6 of the 9 movement patterns. 11 of them are compound movements, which is the number that decides whether a piece of equipment can carry a whole programme on its own.

Is resistance band enough to build muscle?

Yes. With 31 exercises across 16 muscle groups, resistance band covers enough of the body to run a complete programme. Muscle growth responds to effort, load progression and volume — not to which brand of resistance supplied them.

Can I use resistance band at home?

Yes — this is home-scale equipment. Cheap, light, packable — the single most useful thing an Indian home gym can add for under a thousand rupees. Tension rises as the band stretches, so the hardest point is the end of the range.

How do I make resistance band exercises harder over time?

Not by doing more reps forever. Move to a harder variation, slow the tempo down, add a pause at the hardest point, or switch to a single-limb version — each of these adds load without adding equipment. Every exercise page on this site lists its harder versions.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ஆதாரங்கள் page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ஆதாரம்·வெளியிடப்பட்ட உடற்பயிற்சிக் குறிப்புகள்·MUSCLE ROLES ASSIGNED BY JOINT ACTION·மறுபரிசீலனை ஜூலை 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.