Do Resistance Band Train Every Muscle Of Your Body?

Do resistance bands train every muscle?

or we can ask that do resistance bands help build muscles in all body parts?

My straight forward answer to your question is YES’.  

Literally any exercise you perform in a gym can be performed with resistance bands covering all the major and minor muscle groups of the human body.

The reason is quite simple and it is a flexibility of its design and material which can easily be used to target every muscle group of your body.

I have already answered you, SO WHAT…


Giving an affirmative reply to your question is not enough.

Following queries arise in the subconscious mind –

  • Can the same resistance band be used for targeting all muscle groups!
  • How to target all muscles of the body with resistance band exercises!
  • My opinion on the best resistance band types to target all muscle groups


There are also several myths around the use and effectiveness of resistance bands and if you are reading this article, you might be having such doubts besides the main topic.

I recommend you to bookmark the article Why Use Resistance Bands: 17 Persistent Myths Shattered  by

Here we go…


My answer to this query is ‘YES’ and ‘NO’.

The answer is ‘YES because of the flexibility of rubber material that it adapts to every exercise in every plane of movement.

The answer is ‘NO because some muscle-specific exercises can be performed with ease for a given type of resistance band but some other exercises may be too uncomfortable to be performed.

You may be confused a bit! Let me clear it with some examples…


Let us assume, you have purchased a mini flat loop resistance band 

The mini loop resistance bands provide resistance in the range of 20 to 80 pounds.

Due to their flat and wide design, these mini workout bands can be wrapped around the thighs for doing squats, side/front/reverse leg raises lunges among others.

It involves the lateral movement of legs and strengthens hamstrings & quadriceps including inner and outer thighs.

Here is the picture showing some exercises with mini loop resistance bands – 

Imagine, if you have to perform bicep curl using mini loop resistance bands, due to shorter length of mini bands, this exercise shall be impractical.

You may tear the flat loop band if you forcibly try to do a biceps curl with a flat mini loop strength band due to overstretching.


If you have purchased a power loop resistance band which is a flat-surfaced elastic exercise band made in form of loop with length in up to 4 feet.

Its thickness is usually higher and can offer unbelievable resistance up to 230 pounds.

The power loop resistance band is famous for pro athletes and advanced & medium fitness enthusiasts for doing assisted pull-ups, shoulder press, squats, biceps, triceps, etc.

It targets major muscle groups of the upper body and lower body.

Now let us perform leg raise/extension or butt kicks or jump squats, they shall be quite uncomfortable due to higher resistance and higher length.

But these exercises are way easier to perform with mini loop exercise bands.


There are huge designs of resistance bands in the market and every design has its own specialty in terms of ease of targeting some muscle groups better than other types of resistance bands.

You can refer to this article – Types of resistance bands and their uses for a detailed explanation of all possible types of resistance bands and their applications with great visuals.

Now, till this stage, you have already learned that not all resistance bands are suitable for training all muscle groups of the body.

The question that arises naturally in follow up is

So, Ravi, which resistance band targets which muscle group of the body and isn’t there one resistance band for training all muscle groups!

This moves us to the next query….


As you already know that to target all muscles of the body, we have to use different resistance bands which are more specific for particular kinds of exercises.

Now, do you need to purchase all the types of resistance bands mentioned here?

DON’T WORRY, I have a solution for this, stick with me till the end…

So, here I am going to explain the kind of muscle-specific exercises (popular exercises only)  you can perform with each type of resistance bands to provide a broader view which shall empower you to make your own buying decision on an informative basis…

NOTE –  here I am not going to explain the exact posture details for each exercise as you may also not be in such a frame of mind to learn those finer details.


A. Flat mini loop Resistance bands –

As said earlier, these bands can be used to target the muscles of the lower body besides doing basic stretching.

You can target adductors (inner thigh) , abductors (outer thigh), quadriceps (front side of upper legs), hamstrings (backside of upper legs), glutes (butts) and calve muscles mainly as the core applications of mini loop workout bands.

Here are the main muscles targetted with flat mini loop resistance bands-

B. Therapy Style Resistance Bands –

These are extra wide and flat rubber sheets with very fine thickness. These resistance bands mainly offer resistance up to only 10 pounds.

As the name suggests, these bands are famous for stretching, yoga, Pilates and general toning of muscles of the whole body.

Here are some of the exercises you can perform with therapy style resistance flexible bands –

You can also do stretches without therapy bands. Here are quick 3 minute stretches by Jen Mercer.


Active stretching is a must before every workout routine. Preferably devote a minimum of 5 min for cardio and 5 min for active stretches before a main high-intensity workout.


As already explained earlier, these bands have a much higher thickness and length up to 4 feet.

The power loop resistance bands target the major muscles groups of pectoralis minor, major (chest), rotator cuff (shoulder), Lats & traps (back), quadriceps & hamstrings (legs), glutes (butts).

Here are the main muscles targetted with power loop resistance bands –

Here are some of the exercises being performed with pull up assist bands-


The tube resistance bands are hollow or solid from inside and usually offer resistance from 8 to 60 pounds. These strength bands are provided with handles on both ends.

Sometimes, tube resistance bands come with pre-fitted handles (commonly named as fit tube resistance bands)  or come with steep clips at the ends to attach handles or other accessories such as door anchor, ankle cuff, etc…

Due to the freedom of choosing accessories, these bands are way more versatile than other brands.

As such these exercise bands which come in combo kit can target chest, shoulder, back, quadriceps, hamstrings, glutes, abdominal muscles

Here are the body parts targetted with tube resistance bands –

Here are some of the different body part exercises being performed with tube resistance bands –

The resistance bands discussed above are the broad categories of workout bands popularly used across the world for targeting different muscle groups of the body.

If you are interested in getting deep into kind of exercises for resistance bands, here are 15 exercises of the upper body illustrated by Dane Findley, a wonderful guy aged 53 years using resistance bands

But the world of elastic exercise bands doesn’t end here. There are still many other varieties of resistance bands in the market.

Some of these bands provide ease of doing particular exercises while some are super-specific to isolated muscles of your body. 

Check here the brief list of other varieties of resistance bands

  • Chest Expander –

These bands come with large size handles at both sides for ease of comfort and extra grip in feet and hands. 

Further, the resistance bands can be attached or detached from the chest stretcher at will in a super-easy way to increase or decrease the resistance within a second.

These resistance bands specifically target biceps and chest muscles

Here are some of the exercises being performed with chest stretcher

  • Jump Training Resistance bands –

These resistance bands as shown in the picture come with a waist belt and two ankle cuffs. There are a pair of elastic bands between the waist belt and each ankle cuff.

These jump training resistance bands are specifically made for athletes who want to improve their performance in jumping.

As such these training bands preliminary targets quadriceps, hamstring and glute muscles.

Here are some examples of exercises with jump training resistance bands –

  • Bar Resistance bands –

These innovative resistance bands are specifically made to replace the barbell exercises of the gym.

Believe me, these bar gyms stick resistance bands are really effective in doing those exercises.

To provide progressive resistance as your stamina improves over time, resistance bands length can be varied by the use of adjustable clips on both ends of gym stick resistance bands.

These barbell workout bands can target biceps, triceps, shoulder, back, chest and core muscles

Here are some of the exercises being performed with gym stick resistance bands –

  • Boxing Assist resistance bands –

As the name suggests, these resistance bands are specially designed for boxers and come with two wrist cuffs and two ankle cuffs besides a waist belt.

There are four resistance bands each of 2 feet length approx which provide functional resistance to the boxer while training during every movement of legs and hands.

These sport-specific bands target the functional aspect of legs, shoulder and arm muscles

Congratulations to you for reaching the stage where you can well understand the capabilities of resistance bands in providing you the full-body exercises right in the comfort of your home or in a park without the need of visiting expensive gyms.

Now, as I said earlier, you now may be confused as to which resistance band to buy so that muscles of the entire body can be targeted.

To answer this million-dollar question which it should be at least in the context of the title of this article,

here is my opinion on the kind of resistance band you should prefer in my own experience –


Thanks a ton for reading this informative article. Do share a word with your friends and relatives to help others.

One thing is sure as you must have analyzed, one resistance band type won’t suffice your fitness needs if you are looking for wholesome exercises.

Though, your fitness goals may vary a lot.

  • However, considering a young person looking for shaping their body as all wishes in general, the tube resistance bands in the combo kit, can never be ignored for their versatility and benefit of attachments.

Besides tube resistance bands, a mini loop band of medium resistance shall be required to do compound exercises such as squats.

  • If you are really looking for some building some well-defined muscles, you can move one step forward and go for power loop resistance bands of light and heavy resistance both.
  • People passionate in yoga, pilates or other flexibility exercises, may opt-in for therapy style resistance bands.  The yoga straps (not covered in this article) which are made by mixing fabric with rubber are also a good option.

So, do resistance bands train every muscle? So the answer is definitely ‘YES‘.

However, you may have to go for 2 or 3 types of resistance bands which are still way more affordable than bulky barbells, dumbbells, and machines.

Don’t forget to comment on any issues or suggestions.

Do share on social media to create awareness.

NOTE- If  you are already looking forward to buying resistance band or your desire for buying resistance bands has just come after reading this article,

Do visit an amazing article How To Choose A Resistance Bands to assist you in deciding the color and kind of resistance band with detailed pros and cons of each resistance band type with many more visuals examples.

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