resistance training

If you can’t use a removable pull-up bar, then what you need is a door anchor like the one shown in the Bodylastics resistance bands set above. You just stick the large foam part on the other side of a closed door, the top of the door.

Pull-ups hit the lats and chin-ups, too, but also the biceps.

Here are some back and arm exercises you can do with the resistance bands. Click here for free workouts. Sign up for a free account and you’ll get access to all of the workouts.

Back Exercises
Alternating One Arm Back Row
Good Mornings
Side Lat Extension
Standing Forward Lat Extension
One Arm Kneeling Lat Pull
Seated Floor Back Row
Stability Ball/Seated Reverse Lat Extension
Laying On Floor Back Row
Seated Floor Back Extension
Standing Upper Back Row

Arm Exercises
Standing Biceps Curl
Standing One Arm Forward Biceps Curl
Cross Body Triceps Extension (high)
Cross Body Triceps Extension (low)
Laying Face Up Triceps Extension
Overhead Triceps Extension
Stability Ball Biceps Curl (high)
Stability Ball Triceps Extension
Chest Down Bench Triceps Extension
Chest Up Bench Triceps Extension
Laying Face Up Biceps Curl
Standing Alternating Biceps Curl
Stability Ball Reverse One Arm Triceps Extension
Kneeling Reverse Triceps Extension
Two Arm Triceps Kickback
Standing Reverse Wide Biceps Curl
Seated Forearm Curl