The Best Resistance Rope Exercises Ever

22 exercises for all body muscles

Many people choose resistance rope exercises. Since the latter does not require you to go to the gym, resistance tubing exercises using a resistance rope can be an effective way to strengthen your muscles.

Resistance rope exercises are suitable for advanced and novice who want to start their training program and for people who want to do exercises with simple equipment without having to go to the gym.

Keep in mind that it’s a good idea to focus on targeting all areas of your body. Most of the resistance ropes exercises in this article will not isolate one area, but will target your entire body.

Do these resistance rope exercises for 30 to 40 minutes, four times a week. Allow at least one full day of rest between sessions.

How do I start a resistance rope exercise program

This is a suitable routine for people who want to get used to regular resistance rope exercises. Learn about these exercises before trying more advanced options.

You can do these exercises as a routine:

  1. You need resistance rope with gym chair + mat.
  2. Start with each exercise for 30 seconds to a minute each.
  3. Rest for 30 seconds to a minute maximum.
  4. Repeat each group 3 to 4 times. From 12 to 15 repetitions.

Overview of resistance ropes

Resistance bands are cheap and effective for a wide variety of exercises and are a great tool to increase strength and build muscle. You can also use it for HIIT if you want to improve cardiovascular fitness and burn more calories.

Resistance ropes are portable fitness equipment. You can carry it in your luggage wherever you go. If you are a beginner and do not know how to exercise resistance ropes, then let us help you.

The entire workout shouldn’t take over 30 minutes, but if you don’t have a squeeze of time, keep increasing the rounds for your training program, or add some extra sets.

The resistance rope you will need for this training program

All mountains of resistance work the same way, but not all of them are the same. You can have twisted types or different sizes and strengths, or a straight ribbon with two ends.

Often some have handles to make them easier to hold. A belt color is usually a testament to how strong it is: black and blue tend to present more resistance than red and green, which is stronger than yellow.

However, this is not always the case, so be sure to purchase a resistance rope that is appropriate for your fitness level.

In the resistance ropes exercises below, we use two types of ropes. A small loop bar is great for your leg muscles and places them directly above or below your knees for squats, plank, or lunges … while you will need a larger loop tape that you can stand on for shoulder and arm exercises, or even squats.

Chest workout

Chest workout

1. Flye

Hold the resistance rope in both hands

Extend your arms straight out to the sides at chest height, with the tape placed behind your back.

Press the bar directly in front of you, with your hands together and your arms fully extended.

Keep your elbows up at all times and squeeze your chest muscles while pressing.

Slowly return to the starting point.

2. Press-up

Do the regular pushup position with your palm resting on the floor.

Roll the resistance tape over your back and hold the ends under your hands.

Drop your chest down toward the floor, so that your body is straight and your stomach muscles tight.

Push straight up until your arms are fully extended.

3. Standing chest press

Attach the resistance rope to a cable pole or sturdy post at chest height.

Hold each handle with your back facing the pole to which you attached the rope.

Step forward to reduce slouching, while resting your hands at chest height.

With your elbows up and palm down, press the bar directly in front of you until your arms reach full extension, and squeeze your chest muscles.

Return to the starting position.

Do 12 to 15 repetitions.

4. Bench press

Attach the resistance tubing to your back and lie on the floor.

Hold the rope handle in each hand.

Place your hands at shoulder height (with your thumbs touching the front of your shoulders).

Extend your arms straight up to full extension and move your hands toward each other at the top.

Repeat 12 to 15 repetitions.

Back workout

Back workout

1. Bent-over row

Stand over the center of the bar with your feet shoulder width apart.

Bend your knees slightly so that your joint is at your waist, keeping your hips back.

Hold the belt handle with your hands facing the outside of your knees.

Bend your elbows, pull the bar up toward your hips, and press the shoulder blades together so that your elbows form a 90-degree angle.

2. Seated row

Hold the resistance rope in both hands, with your arms outstretched and your hands facing each other.

Sit on the floor or in a chair, bend at your elbows slightly and pull the bar toward your chest.

Please note that whenever you go down with your hands towards your stomach when pulling, you target the trap’s muscle from below and vice versa.

Slowly return to the starting point.

Do 10 to 12 repetitions.

3. Pull apart

Stand with your knees slightly bent and your feet shoulder width apart.

Hold the middle of the tape with both hands at shoulder level, palms down.

Keep your arms straight and pull the tape out and back until the shoulder blades contract.

Slowly return to the starting point.

4. Lying pullover

Fasten the tube tape in a low position.

Laying face up, grip the free end of the belt with both hands and extend your arms straight over your head.

Slightly bend your elbows, pull the tape over your head, and cut your torso so that the handle reaches your knees.

Slowly return to the starting point.

Shoulder workout

Shoulder workout

1. Overhead press

Stand on the center of the resistance rope with your feet shoulder width apart.

Grip each handle, with your hands shoulder width apart with palms facing each other so your thumbs touch your shoulders.

Raise your hands, keeping the arms slightly wider when pushing up.

Slowly descend and bring your arms level with shoulder width apart.

2. Forward raise

Stand in the center of the rope with your feet shoulder width apart, hold the handles at your sides, with your palm facing inward.

Your feet should be shoulder width apart.

Retract your shoulder blades and keep your arms straight while lifting the weight forward at shoulder level.

Breathe steadily and reduce weight carefully.

3. Lateral Raise

Hold the rope handle in both hands, keeping your chest slightly raised, your back flat, your knees slightly bent, and your eyes on a firm point on the floor.

Bend over until your back is straight and pull the rope directly below you, all while keeping your elbows in a slightly bent position.

Lift both hands up and out at your sides, forming an arch so that your arms are even higher with your torso. Take a brief pause on top before lowering your hands to the starting position and repeat the exercise.

Arms workout

Arms workout

1. One-arm biceps curl

Stand with feet shoulder width apart with both feet on the resistance band.

Hold the tape in one hand and hold it with your arm down on your side, with your palm facing forward.

Bend the elbow and bring your arm toward your shoulders until you get a good contraction of the biceps.

Slowly get down to the start.

2. Concentration curl

Sit at the end of the flat seat with your legs open in a V-shape. The pictured bend can be as per your choice.

Hold the rope in one hand and move forward slightly.

With your palm resting on your center, place your elbow on the inside of your thigh.

Rest your other hand or elbow on the other thigh for stability. While keeping your upper body still, slowly pull the resistance cord toward your shoulder.

While lifting, rotate your wrist slightly until you finish lifting with your palm resting on your shoulder.

Pause for a while, squeeze the muscle, and then slowly lower your hand.

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3. Triceps kickback

Stand in a forward lunge position with your right foot facing the front, over the center of the bar.

Hold each end of the tape, place your arms at your sides with palms facing behind you.

Bend your elbows so that your forearms are parallel to the floor

Next, squeeze your arms, and push the bar behind your body so that your arms are fully extended.

Repeat the exercise from 12 to 15 repetitions.

4. Overhead triceps extension

Stand in the middle of the resistance line with both feet.

Grab a handle in each hand and extend your arms up, and bend your elbows so that your hands are behind your neck.

With your palm facing up to the ceiling, press your arms straight until it extends fully.

Go back to your starting point.

Repeat 12 to 15 repetitions. You can move each hand separately, as in the picture.

Legs workout

Legs workout

1. Front squat

Stand on the resistance band with your feet shoulder-width apart.

Bring the top of the strap up to rest against the front of your shoulders.

Lower your body to a squat position, with your chest and knees raised above your toes.

Push to the starting position.

Repeat the exercise from 12 to 15 repetitions.

2. Side-lying hip abduction

Lie on your side with your hips and knees bent at a 90-degree angle and the resistance band wrapped directly over your knees.

Lift your upper leg to pull your knees apart from each other.

As your butt muscles contract for two to three seconds, slowly return to the starting position.

Repeat the exercise from 12 to 15 repetitions.

3. Glute bridge

Roll the resistance band directly over your knees and lie on your back with your feet on the floor and your knees bent at a 90-degree angle.

Lift your toes off the ground, then lift your hips so that they form a straight line from your knees to your shoulders, with your back muscles contracting throughout the entire movement.

When you raise your hips, open your knees slightly to apply pressure to the resistance band.

4. Lateral walk

Wrap a resistance band over your knees and another around your ankles.

Lower to the squatting position with your feet shoulder width apart to create tension in the ropes.

Take a small step to the side, while keeping the tension in the bands as you move.

Perform all steps in one direction, then switch.

5. Squat to overhead press

Stand on the resistance band with your feet shoulder width apart.

Place your hands at shoulder level with your palm facing up, grasping the resistance band.

Go down slowly as in a squatting position, then push back and extend your arms fully until the resistance band audibly raised and then slowly lower into a squatting position again.

Abs workout

Abs workout

1. Kneeling crunch

Attach the belt to a top anchor (such as the top of a door or cable pole) and sit down, grasping each side of the rope.

Extend your elbows at shoulder level, and hold them together with your core, push down toward your hips as your abdominal muscles contract.

Slowly return to the starting point.

Repeat 12 to 15 repetitions.

2. Reverse crunch

Fix the tape to a low support.

Lie on your back with your knees bent 90 degrees.

Wrap the tape around your ankles, then tilt them back to create the tension.

With your stomach muscles tight and your back flat, pull your knees toward your shoulders, and squeeze your stomach muscles.

Slowly return to the starting point.

Repeat the exercise from 12 to 15 repetitions.

3. Anti-rotation band walkout

Attach the resistance line to a pole or cable support so it measures just below your chest, as shown in the picture.

Hold the tape with both hands straight in front of your chest and keep your core taut, then move your hands horizontally until the bar is very taut.

Squeeze the lateral abdominal muscles and return to the shaft to the starting position.

Repeat the exercise from 8 to 12 repetitions and change to the other side.

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Safety Tips

When performing resistance rope exercises. Pay close attention to your body and don’t push yourself too quickly. It could harm yourself or cause a health problem.

For safety during exercise:

  • Do each exercise slowly, paying attention to the correct form.
  • Exercise with a friend.
  • Drink well water throughout the exercise.
  • Breathe well and always remember inhale before lifting and exhale while pushing. And never hold your breath when you exercise.
  • Stop exercising if you feel severe pain.
  • If the pain does not go away when you stop exercising, consult your doctor.
  • If you have a medical condition, talk to your doctor about doing resistance rope exercises.

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