Resistance band exercises

Bands are the cheapest way to add resistance to a workout, and the only real training tool that fits in a laptop bag. Elastic resistance does not behave like a weight. The further you stretch a band, the harder it pulls back, so the movement is easiest at the start and hardest at the end. That is easy on the joints, and it suits the high-rep upper-back work most people need and skip.

Loop bands in two or three thicknesses cover rows, presses, pull-aparts and pull-up assistance. An anchor point roughly doubles what you can do with them, so a door anchor or a sturdy post is worth having.

Bands are a poor choice for heavy leg work. At the bottom of a squat the band is slack, which means it gives you almost nothing at the point where you are weakest. Use them for upper body, for accessory work, and for training away from home. They do not replace a barbell.