Figure 8 Exercise Band Workout

Start with 4 to 6 repetitions of each exercise and build up to 10 or 12. You can also add a second and/or 3rd set after a short (60-90 seconds) break. These exercises are to be done with a smooth motion and a moderately slow tempo.

Before you begin working out with your band, look it over closely -- then stretch it out to its full length and check it over again. If you see any cracks, tears, discolorations or any other obvious signs of wear, replace the band. Consult your physician before starting any exercise program.

Getting Started



Shoulder / Upper Back

  • Stand with feet shoulder width apart, knees slightly bent and core braced
  • Hold one handle securely in each hand directly over head, palms facing in
  • Bend one elbow and pull arm down to the side and towards hip
  • Be sure to keep opposite arm long and stable
  • Repeat on one side or alternate
  • Release slowly to the beginning position


Bicep Curls

  • Standing or seated, secure one handle over one foot
  • Grab the other handle with a palm up grip (same hand as foot)
  • With palm facing up bend from elbow and bring the handle towards the front of shoulder
  • Release slowly to a fully straight arm
  • Elbow should stay directly at the side throughout the motion, if seated take arm to side of leg
  • Repeat on other side or use 2 bands to work both arms at the same time
  • Sitting down is recommended if you cannot fully raise arm close to shoulder


Standing Rows

  • Stand with right foot slightly ahead of left, right knee bent and left leg straight (as in a lunge position), core is braced
  • Place one handle securely under right foot
  • Grab the other handle with your right hand with palm facing in
  • Pull the band sliding elbow directly back until the hand is at your hip
  • Repeat 4-6 times (beginners) and then switch sides



Shoulder Press

  • Secure one handle with your left hand against middle of chest
  • With the right hand hold the handle near right shoulder
  • Push the band up towards the ceiling as though you are punching to the sky
  • Palm should be facing in or forward
  • If it is too difficult to fully straighten your arm release some tension by moving your stable hand closer to the shoulder
  • Repeat on other side


Side Leg Lifts

  • Loop one handle over each ankle and stand with feet directly under hips
  • Use a chair or counter top to stabilize as needed, do not walk around with bands under feet
  • Slowly lift one leg directly to the side about 8 to 10 inches and return
  • Moving leg should be straight and stable leg should be slightly bent, core is braced
  • Posture stays upright (no leaning!)
  • Repeat 4-6 times and then repeat with other leg
  • Increase repetitions as you get stronger

Tricep Extension

  • With right hand hold one handle over head allowing the other handle to hang behind head
  • Lower right hand so your left hand can reach up and behind to grab the other handle
  • Secure left handle against the small of your back or higher if needed
  • Start with right handle slightly behind head
  • Extend right elbow and press the arm open to a straight position above head
  • Release slowly and repeat 4-6 times and then switch sides
  • Increase repetitions as you get stronger

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