Resistance Band with Handles: The Best Exercises
Here’s what you can train with the BLACKROLL® MULTI BAND.
Here’s what you can do with the BLACKROLL® MULTI BAND (fitness band with handles).
A fitness band with handles offers many benefits for your workouts: It fits comfortably and securely in your hands, and you can easily adjust the intensity by simply gripping one loop tighter. Plus, with a fitness band that has handles, you can do a wide variety of exercises and work out your entire body. So get started right away—grab your BLACKROLL® MULTI BAND and try the following exercises!
Calf Stretch
While seated, wrap the MULTI BAND around one foot. Extend your leg. Grasp the band with both hands. Pull the MULTI BAND toward your body. Hold this position.
Deep lunge
Thread one foot through the last loop of the MULTI BAND. Grasp the band with your hands. Step into a wide lunge. Raise your hands above your head.
Hamstring Stretch
Lie on your back. Place the MULTI BAND around one foot. Grasp both ends of the band with your hands. Extend your leg. Lift the extended leg upward. Your leg is now perpendicular to the floor. Hold this position.
Hamstring Stretch
Start in an upright seated position and wrap a SUPER BAND around one foot. Grasp the band with your hands. Slowly lie down on your back. Place both legs on the floor. Actively lift the extended leg with the band as far as possible. Increase the stretch by pulling the band downward.
Kneeling Position
Secure the MULTI BAND in front of you. Get into a kneeling position. Grasp both ends of the MULTI BAND with one hand each, keeping your arms straight. Push your hips forward. Lean your upper body backward. Your chin moves toward your sternum. Your legs and abdominal muscles are engaged. Hold this position.
Lateral Raise
Stand in the center of the MULTI BAND. Grasp the loops however you like. Raise your arms to shoulder height.
One-Arm Push
Attach the MULTI BAND to a fixed object behind you. Grasp the MULTI BAND with one hand. Your hand should be at chest height, at your side. Push your hand straight forward with the MULTI BAND. Move your arm back to the starting position.
One-Arm Rowing
Attach the MULTI BAND about one meter in front of you. Get into a half-kneeling position. Grasp the MULTI BAND with the hand on the same side as your knee. Pull your arm back close to your body. Slowly move your arm forward again.
Sidewalk
Place your feet in the loops of the MULTI BAND. Stand with your feet shoulder-width apart. Cross the ends of the band and grasp them with your hands. Take side steps in one direction.
Product
Repetitions
15
Body part
Upper Body, Upper Back, Lower Body, Glutes, Thigh
Training Goals
Shoulder Rotator Activation
Attach the MULTI BAND in front of you at approximately floor level. Lie on your back. Grasp both ends of the band with one hand in each hand. Position your arms at your sides at shoulder height. Your elbows are on the floor. Slowly bring the backs of your hands toward the floor. Return to the starting position.
Seated Rowing
Sit on the floor in a long sit position. Wrap the MULTI BAND around your feet. Maintain an upright posture. Grip the band so that it is already slightly taut in the starting position. Pull the band toward your navel with your arms. Then return to the starting position.
Head Rotator Strengthening
Attach the MULTI BAND at shoulder height and place it around your forehead. Get into a lunge position. Tuck your chin in to lengthen your neck. Take a step forward and create tension in the band. Maintain the tension throughout the exercise.
Reverse Flys
Stand with your feet hip-width apart in the center of the MULTI BAND. Cross the band over your chest. Grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Raise your hands to the sides.
Thigh Stretch
Start in a prone position. Bend one leg. Place the MULTIBAND around the instep of your foot. Grasp both ends of the band with your hands. Pull your foot toward your head. Hold this position.
Thigh Stretch
Start in a prone position. Bend one leg. Place the MULTIBAND around the instep of your foot. Grasp both ends of the band with your hands. Pull your foot toward your head. Hold this position.
Push
Attach the MULTI BAND. Assume a half-kneeling position. Grasp both ends with one hand each. Bring your hands up to about rib level. Slowly extend both arms forward at the same time. Return to the starting position.
Overhead Push
Attach the band at floor level. Get into a kneeling position. The MULTI BAND is behind you. Grasp both ends with one hand each. Bring your hands up to about shoulder height. Slowly raise your hands and slowly return to the starting position.
Neck Stretch
Attach the MULTI BAND to an anchor point at chest height so that a loop forms on the other side. Place the loop around the center of the back of your head and slowly lower yourself into the band so that your chin tucks slightly toward your chest.
Lying Leg Abduction
Lie on your side and place your feet in the loops of the MULTI BAND. Lift your top leg as high as possible. Then lower it back down.
Activating the Shoulder Internal Rotators
Attach the MULTI BAND about one meter above the floor. Stand sideways to the band. Hold the MULTI BAND in the hand closest to the anchor point. Slowly move your hand toward the opposite side of your body. Slowly return to the starting position.
Product recommendation for your fitness band with handles exercises
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