120cm Yoga Pull Rope Resistance Bands

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Department Name: Unisex
Application: Pull Rope
Function: Comprehensive Fitness Exercise
Item: Pull Rope
Color: Black Green Blue Red Purple Yellow
Size: 120cm
Material: TPE
Type: Resistance Bands
Style: Elastic Bands for Fitness
Application: Yoga Exercise Fitness Workout Training

It's no secret that resistance bands are a go-to because they're easy to use and super versatile. You can create a great full-body workout—or simply do resistance band exercises for arms, like what we show below. Either way, you won't need to pick up a single dumbbell or kettlebell. What's more, if you're new to strength training or recently recovering from an injury, resistance bands can be a great way to ease back in.

Resistance band exercises for arms can be great for not only building strength, but also increasing mobility and flexibility in your upper body. Below, moves like the resistance band pull-apart, overhead resistance band stretch, and resistance band push-out can all loosen up your shoulders or reduce tension after a long day at a desk job.

Resistance bands can also be a great travel tool if you're looking for ways to squeeze in a workout while on the go. They'll easily fit into a suitcase and won't add any extra weight to your carry-on. Plus, they're a fairly inexpensive investment. If you're looking to buy a band of your own, we like these resistance bands from GoFit or SPRI. Most come in several different tension levels varying from light (meaning little resistance) to heavy (meaning lots of resistance). If you're really looking to build strength, you may also want to check out braided resistance bands, like these, which tend to offer even more resistance. And although we use bands with handles for the resistance band exercises for arms below, you can also try flat resistance bands like these, which can be even easier to adjust, since you can grip them anywhere (and not just by the handles at the end). One note: We'd suggest staying away from mini bands for the particular routine below. Although those resistance bands can be great for other workouts, they probably won't work as well for this one.

You'll need at least one band to complete the resistance band exercises for arms below. Depending on your strength level for various exercises, you may want more than one resistance band at different tensions so you can adjust accordingly. You can use resistance bands with or without handles, though we used ones with handles. Keep in mind that the first time through, you may need to play around to get the tension level just right. You should feel free to do a few practice reps to make sure the tension is sufficiently challenging. You can also use very light resistance and do the moves below as stretches, rather than as strength-building exercises.

For this workout, if you're doing 10 reps of an exercise, the last two reps should feel difficult, and if you had to do two to three more reps, your form would falter. If the tension feels too easy no matter how tight you pull a band, it's time to move up to a heavier band.


Do each exercise below in order for 10-12 reps, resting as little as possible between moves. Do the entire circuit 2-3 times for a complete upper-body workout.

If you'd like to integrate a few of these into a full-body workout, select 5-6 moves and follow the above protocol. We'd suggest:

  • Seated Resistance Band Biceps Curl
  • Sit on a chair, bench, or stool with your feet wide.
  • Place one end of your resistance band under your left foot and hold the other end in your right hand, while resting your right elbow on your right thigh.
  • You may need to lean forward slightly to achieve this starting position. I focus on keeping your core engaged and your back straight. Your left hand (that you are not using), can rest at your side or be placed gently on your left thigh (as shown).
  • You should be able to start with your arm at about a 90-degree angle or greater, with the band already taut.
  • Now do a bicep curl by pulling your right hand toward your right shoulder. Keep your shoulder relaxed and focus on just engaging your bicep to pull your hand toward you.
  • Do 10-12 reps, then repeat on the other side.
  • Works: biceps and triceps
  • Resistance Band Pull Apart
  • Stand with your feet hip-width apart and hold one end of your resistance band in each hand.
  • Raise your straight arms to chest height, palms down, with your hands about 6 inches apart. The band should have a small amount of tension, but not be taut.
  • Now pull the band apart, extending your arms wide to each side, keeping them at the same height.
  • Return your arms to center.
  • Works: shoulders, chest, back 
  • Overhead Resistance Band Stretch
  • Stand with your feet together, core engaged, and hold one end of your resistance band in each hand.
  • With straight arms, lift the band overhead and keep your hands about 6 inches apart so the band has some tension and is not slack.
  • Pull your arms apart, sweeping them down to each side, so they come to be even with your shoulders. Allow the band to pass behind your head (so it comes to touch your upper back).
  • Return to the starting position of holding the band overhead to complete the rep.
  • Works: triceps, back
  • Resistance Band Push-Out
  • Stand with your feet together, core engaged, and hold one end of the resistance band in each hand with the band stretching across your back. Bend at your elbows to make a 90-degree angle and allow the band to stretch across the midline of your back (about even with your sports bra strap).
  • From this position, engage your back muscles by keeping your shoulders pressed down and squeeze your shoulder blades as your push your arms away from your sides until your arms are fully extended.
  • Return to your starting position with arms bent to 90 degrees.
  • Works: biceps, shoulders, back