10 Most Effective Resistance Band Exercises (5 of 6)

8. Upright Row

Targeted muscle groups: Shoulders, upper and middle back. Strengthens all three.

Initial set-up: Place your feet on the loop resistance band, keeping them shoulder-width apart. Bend your knees. With your hands close together, hold the resistance band.

Exercise instructions: With your elbows sticking out, grab the resistance band, pull it up to your chest and lower it back down.

9. Seated Row

Targeted muscle groups: Upper and middle back, shoulder blades. Strengthens muscles and defines shoulders.

Initial set-up: Sit on a mat, bend your knees, and keep your heels planted on the ground. Secure an open-ended resistance band by wrapping it around your feet. Your thumbs should be pointing up and your elbows should remain by your side.

Exercise instructions: pull the resistance band back, squeeze your shoulder blades, pause and release. Repeat.