8 Best Band Exercises for Mass

Upgrade your knowledge and training.

These are the best band exercises for mass.

This list, video and instructions are compiled by Jeff from Athlean X and will help you take your band training knowledge to the next level.

Best Band Exercises for Mass

“Some think that resistance bands are not an effective way to build muscle mass.  That couldn’t be more inaccurate.  In this video, I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there.”

resistance band exercises Best Band Exercises for MassSource: Photo by Geert Pieters on Unsplash

“You see, so many people pay all of their attention on the big muscles when trying to get big muscles not realizing that the small muscles are the ones that need to be strong in order to allow the bigger ones to grow.  Stabilizer muscles play a critical role in releasing the restraints on larger muscles by ensuring stability and safety of the exercises that we rely on to build strength and mass.”

“If you take the bench press for example, you see that in order to execute a safe rep of this chest mass builder you need to have adequate stability of the shoulder blade.  If your shoulder or scapula is unable to be stabilized throughout the press you not only will see a decrease in the amount of force that can be generated by your upper body but you will also likely get injured.”

“Band exercises and resistant band workouts are a great way to ensure that the small muscles are strong enough to provide the stability critical to the bigger muscles function.  Here we cover 8 of the best band exercises and show how each one can increase muscle size through it’s key supportive role.”

The 8 Best Band Exercises

  • Band pull aparts
  • Face pulls
  • Serratus punches
  • Over and backs
  • Tubing jack hammers
  • Overhead side steps
  • Resisted hip hinge
  • Oblique corkscrews

“The first 5 of these tubing exercises work the all important stability of the shoulder girdle.  In order to get maximum force production and strength from the upper body (not to mention ensure safety) you have to be sure your scapula is stable.  These exercises work the rhomboids, lower traps and rotator cuff muscles to help provide the stability needed for big upper body lifts and presses.”

“The next 2 exercises focus on the stability of the hips.  The hips are big muscles but rely on the strength of the smaller, lesser talked about muscles to operate at their strongest.  We cover two band exercises for getting at those smaller muscles that will allow you to unleash some serious lower body strength in your workouts.”

“Finally, we hit the obliques as they are one of the most important core muscles we have.  With this diagonal orientation, these muscles are geared for rotation and power but only if they are trained properly.  The band exercises allow us to really target the obliques perfectly and develop the strength needed to develop a ripped core.”

Video – 8 Best Band Exercises for Mass

Learn More – Best Band Exercises for Mass

Add these Standing Ab Exercises and Z Press into your training.


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