8 Best Band Exercises for Mass (DON’T IGNORE THESE!)

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Build ripped muscle mass with bands and weights here…

Some think that resistance bands are not an effective way to build muscle mass. That couldn’t be more inaccurate. In this video, I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there.

You see, so many people pay all of their attention on the big muscles when trying to get big muscles not realizing that the small muscles are the ones that need to be strong in order to allow the bigger ones to grow. Stabilizer muscles play a critical role in releasing the restraints on larger muscles by ensuring stability and safety of the exercises that we rely on to build strength and mass.

If you take the bench press for example, you see that in order to execute a safe rep of this chest mass builder you need to have adequate stability of the shoulder blade. If your shoulder or scapula is unable to be stabilized throughout the press you not only will see a decrease in the amount of force that can be generated by your upper body but you will also likely get injured.

Band exercises and resistant band workouts are a great way to ensure that the small muscles are strong enough to provide the stability critical to the bigger muscles function. Here we cover 8 of the best band exercises and show how each one can increase muscle size through it’s key supportive role.

The 8 best band exercises are:

Band pull aparts
Face pulls
Serratus punches
Over and backs
Tubing jack hammers
Overhead side steps
Resisted hip hinge
Oblique corkscrews

The first 5 of these tubing exercises work the all important stability of the shoulder girdle. In order to get maximum force production and strength from the upper body (not to mention ensure safety) you have to be sure your scapula is stable. These exercises work the rhomboids, lower traps and rotator cuff muscles to help provide the stability needed for big upper body lifts and presses.

The next 2 exercises focus on the stability of the hips. The hips are big muscles but rely on the strength of the smaller, lesser talked about muscles to operate at their strongest. We cover two band exercises for getting at those smaller muscles that will allow you to unleash some serious lower body strength in your workouts.

Finally, we hit the obliques as they are one of the most important core muscles we have. With this diagonal orientation, these muscles are geared for rotation and power but only if they are trained properly. The band exercises allow us to really target the obliques perfectly and develop the strength needed to develop a ripped core.

For a complete program that helps you to build ripped athletic muscle with bands and weights, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Every workout is laid out step by step, using the right equipment at the right time for the right exercise to get the most out of your workouts in the next 90 days.

For more videos covering the 8 best dumbbell exercises to go perfectly with your best tubing and band exercises shown here, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24


Stephen A. Katz says:

Then you show just the feet doing the sidestep. I love it when a lifter is chopped into pieces: first his upper body, then his feet. It's great not to show whole people–chop chop chop!

Stephen A. Katz says:

It's great that with the Overhead Sidestep, you can't see the steps! The lifter's feet are cut out of the picture. Good work!

Stephen A. Katz says:

It's also good to see a lifter with his head cut off. I love to see headless lifters.

Stephen A. Katz says:

I love the hip exercise. The camera is so close that you can't see the lifter's feet, you can's see his upper body, so you have no idea what he's doing. Keep that camera close! The closer the better!

NamePending says:

Are these the "pull up assist" resistance bands? The wide, thin, shorter bands seem too short. I'm using the tube style with carabiners on the end, but they seem to be getting beat up from the friction with my sneakers.

Kingw Zeciw says:

I do this for 1 year cool video 😀

Tmak says:

thanks for this video Jeff..

Dragana Nedic says:

So,so good! 😃 thank you!

char says:

bands dont build muscle though?

Xay Sleek says:

What is the set and rep range for these?

Shaolong Chen says:

2021 these video are really useful cuz dumb covid

The king of England says:

Ouch.. I just tried pull downs with my band over the door.. It shot of and whacked me on the for head nasty bruise now

Louis ST Laurent says:

I have following your program with the band and I was wondering if you have more for us at home with minimal equipment


trarp workouts

Willsoon MARC says:

Bringing the Band back together!

Matt M says:

Thanks very much. I'm tracking towards competitive pistol shooting. I've have been on the verge of fine tuning my routines to strengthen my shoulder girdle. Your 'putting the science back in working out' brought it all together for me in a comprehensive, holistic approach. Big deal for me, with neck, back and rotator cuff issues. Your clear explanations and demonstrations laid it out clearly and I had already picked up a set of bands. I was in the ballpark but I can see more efficacious return on my workout ROI just adopting these 8 exercises wholesale. Appreciate you, brother.

Love4pizza says:

But I want Sexy….

Kees Lubberding says:

Thanks again 👍(love to ex w bands)

Sabrina Norbert says:

You are awesome!!!

A.M. Music says:

I hold chains while doing resistance band face-pulls so i have downward tension as well.

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