Tube band exercises

Tube band (Resistance tube with handles). A round rubber tube with a handle at each end. You stand on it or clip it to a door anchor, then pull the handles like a cable machine.

37 exercises

Tube band

Biceps curl

Main: Biceps
Also: Forearms

Tube band

Overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps

Tube band

Seated row

Main: Upper back, Lats
Also: Biceps, Rear shoulders

Tube band

Standing chest press

Main: Chest
Also: Front shoulders, Triceps

Tube band

Standing lat pulldown

Main: Lats
Also: Biceps, Upper back

Tube band

Triceps pushdown

Main: Triceps
Also: Forearms

Tube band

Lateral raise

Main: Side shoulders
Also: Traps, Front shoulders

Tube band

Tube squat

Main: Quads, Glutes
Also: Hamstrings, Abs

Tube band

Tube thruster

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs, Front shoulders

Tube band

Romanian deadlift

Main: Hamstrings, Glutes
Also: Lower back, Forearms

Tube band

Sumo deadlift

Main: Inner thighs, Glutes, Quads
Also: Hamstrings, Lower back

Tube band

Reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Calves

Tube band

Standing hip abduction

Main: Side glutes
Also: Obliques

Tube band

Standing hip adduction

Main: Inner thighs
Also: Hip flexors

Tube band

Standing glute kickback

Main: Glutes
Also: Hamstrings, Lower back

Tube band

Standing leg curl

Main: Hamstrings
Also: Calves, Glutes

Tube band

Standing knee drive

Main: Hip flexors
Also: Abs, Quads

Tube band

Calf raise

Main: Calves

Tube band

Pallof press

Main: Obliques, Abs
Also: Rotator cuff, Front shoulders

Tube band

Woodchop (high to low)

Main: Obliques, Abs
Also: Lats, Front shoulders, Glutes

Tube band

Reverse woodchop (low to high)

Main: Obliques
Also: Glutes, Side shoulders

Tube band

Face pull

Main: Rear shoulders, Upper back
Also: Rotator cuff, Traps

Tube band

Straight-arm pulldown

Main: Lats
Also: Triceps, Abs

Tube band

Bent-over row

Main: Upper back, Lats
Also: Biceps, Rear shoulders, Lower back

Tube band

Single-arm row

Main: Lats, Upper back
Also: Biceps, Obliques

Tube band

Reverse fly

Main: Rear shoulders, Upper back
Also: Traps

Tube band

Shrug

Main: Traps
Also: Forearms

Tube band

Standing chest fly

Main: Chest
Also: Front shoulders

Tube band

Incline press

Main: Chest, Front shoulders
Also: Triceps

Tube band

Front raise

Main: Front shoulders
Also: Chest, Side shoulders

Tube band

External rotation

Main: Rotator cuff
Also: Rear shoulders

Tube band

Internal rotation

Main: Rotator cuff
Also: Chest, Lats

Tube band

Hammer curl

Main: Biceps, Forearms

Tube band

Overhead triceps extension

Main: Triceps
Also: Abs, Front shoulders

Tube band

Triceps kickback

Main: Triceps
Also: Rear shoulders

Tube band

Squat to row

Main: Quads, Glutes, Upper back
Also: Lats, Biceps

Tube band

Lunge to press

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs