{"id":15880,"date":"2023-05-18T13:50:09","date_gmt":"2023-05-18T17:50:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15880"},"modified":"2023-05-18T13:50:14","modified_gmt":"2023-05-18T17:50:14","slug":"resistance-band-door-exercises-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf","title":{"rendered":"20 Best Resistance Band Door Exercises with PDF"},"content":{"rendered":"\n<p>When it comes to training at home, there is no better equipment than resistance bands. The bands are cost-effective, easy to use, and effective equipment for increasing strength, lean mass, and mobility.<\/p>\n\n\n\n<p>A study has shown that training with resistance bands provides similar strength gains to training with conventional exercise equipment.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_15880\"><a href=\"javascript:void(0)\"  title=\" Lopes, Jaqueline Santos Silva et al. \u201cEffects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.\u201d\u00a0SAGE open medicine\u00a0vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177\/2050312119831116\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_15880-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_15880-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Lopes, Jaqueline Santos Silva et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6383082\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.<\/a>\u201d\u00a0<em>SAGE open medicine<\/em>\u00a0vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177\/2050312119831116<\/span><\/p>\n\n\n\n<p>You can perform numerous <a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout\" target=\"_blank\" data-type=\"post\" data-id=\"7955\" rel=\"noreferrer noopener\">exercises with resistance bands<\/a> to train your entire body at home.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share some specific resistance band door exercises for every muscle group, from the upper to the lower body. You can combine these exercises with other ones to build a strong and balanced physique at home.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>20 Best Resistance Band Door Exercises to Build Muscle<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Standing Front Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Chest and Shoulder<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Perfect Resistance Band Workout - Chest Press - Day 4 Workout 1\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/3rX4hA8aPgQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door at an appropriate height and grab the handle in each hand.<\/li>\n\n\n\n<li>Stand in the split stance with your torso slightly leaning forward.<\/li>\n\n\n\n<li>Keep your hands close to your ribs with your palms facing down. That&#8217;s the start.<\/li>\n\n\n\n<li>Contracting your pectoral muscles, push the band against you until your arms are straight. <\/li>\n\n\n\n<li>Return to the starting position and perform the desired repetitions.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. High to Low Decline Chest Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Chest and Shoulder<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Standing Decline Chest Press Using Resistance Bands\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/4iVpEZ-Vl8U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Attach the band to the door at the higher position and grab each end firmly with your hands.<\/li>\n\n\n\n<li>Stand in the lunge stance with your chest up and back straight.<\/li>\n\n\n\n<li>Keep your hands close to the sides of your chest with your palms facing down. That&#8217;s the start.<\/li>\n\n\n\n<li>Press the band downward until your pecs are fully engaged.<\/li>\n\n\n\n<li>Pause for a moment, then return to the start.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">3. Standing Chest Fly<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Pectoral Muscles<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band at a suitable height and stand upright, facing away from the wall.<\/li>\n\n\n\n<li>Keep your arms out with your elbows slightly bent.<\/li>\n\n\n\n<li>Pulling the band, bring your hands toward each other in front of your chest.<\/li>\n\n\n\n<li>Feel the contraction in your pecs for a few a second or two, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4. Seated Row<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Back<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Seated Rows  - How to Do Seated Rows with Resistance Bands - Exercise Library\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/aafaCFMvDKk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach the band to the door at a suitable height and grab the ends firmly with a neutral grip, palms facing each other.<\/li>\n\n\n\n<li>Sit on the floor with your legs extended in front of you. Slightly lean your torso back, maintain a neutral spine position, and hold your chest up. That&#8217;s the start.<\/li>\n\n\n\n<li>Driving your elbows at your sides, pull the band until your back muscles are engaged.<\/li>\n\n\n\n<li>Return to the start and repeat for the desired reps and sets.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5. Lat Pulldown<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Latissimus Dorsi<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door at the top, grab the handles firmly with a neutral grip, and sit on the floor with your legs in front of you.<\/li>\n\n\n\n<li>Slightly lean back and pull the band toward your chest until you feel the full contraction in your lats and traps.<\/li>\n\n\n\n<li>Pause for a moment, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6. Standing Front Delt Raise<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Anterior Deltoid<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Front Raise Using Resistance Band - Strengthen Shoulder Muscles Using Exercise Bands\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/54zijcnKa-o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Connect the hook to the door&#8217;s bottom position and stand upright with your body facing away from the door.<\/li>\n\n\n\n<li>Grasp the resistance band handles firmly and raise them in front of you until your arms reach your shoulder height.<\/li>\n\n\n\n<li> Feel the contraction in your front delt for a couple of seconds, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">7. Lateral Delt Raises<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Lateral Delt<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hook the band at the door&#8217;s bottom position. <\/li>\n\n\n\n<li>Stand straight to the side of the door and grab the handle with your left hand.<\/li>\n\n\n\n<li>Raise the band out to your sides until you feel the complete contraction in your side deltoid.<\/li>\n\n\n\n<li>Stay there for a moment, then return to the start. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">8. Facepull<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Posterior Delt, Trapezius<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to perform a Face Pull with Door Anchor\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/KBswBncc1gs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Secure the hook at the top of the door and grab the handles firmly with your hands.<\/li>\n\n\n\n<li>Take a few steps back, slightly lean your torso back, and extend your arms in front of your face.<\/li>\n\n\n\n<li>Pull the band toward you until your rear shoulder and upper back muscles are fully activated.<\/li>\n\n\n\n<li>Hold there for a moment, then return to the beginning.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">9. 1-arm Shrug<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Shoulder and Upper Trap<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door&#8217;s lower position, stand beside it, and grasp one end of the band.<\/li>\n\n\n\n<li>Keep your arms straight and close to your body with your palms facing in.<\/li>\n\n\n\n<li>Lifting your shoulder blades, pull the band until your side delt is close to the ear.<\/li>\n\n\n\n<li>Feel the contraction for a moment, then return to the start and repeat.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">10. Reverse Fly<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Rear Delt &amp; Upper Trap<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach the hook to the door at an appropriate height and firmly grab the handle in each hand.<\/li>\n\n\n\n<li>Take a few steps back, stand upright, and keep your arms straight in front of your chest.<\/li>\n\n\n\n<li>Pull the band out until your arms are aligned with your shoulders.<\/li>\n\n\n\n<li>Hold there for a moment, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">11. Triceps Overhead Extension<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Triceps<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hook the band to the door&#8217;s lower position, turn around, and hold the band behind your head with a neutral grip. Your elbows will point forward, and your arms will be close to your body.<\/li>\n\n\n\n<li>Extend your arms overhead until you feel the full contraction in your triceps.<\/li>\n\n\n\n<li>Hold there for a moment, then return to the start and repeat.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">12. Triceps Pushdown<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Triceps<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Resistance Band Exercises - Triceps Pushdown\" width=\"1200\" height=\"900\" src=\"https:\/\/www.youtube.com\/embed\/PkGesjlH7RQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Secure the hook at the top of the door and grab the handles firmly with your hands, palms facing each other.<\/li>\n\n\n\n<li>Slightly push your hips back and lean your torso forward.<\/li>\n\n\n\n<li>Keep your arms tucked to your sides with your elbows bent.<\/li>\n\n\n\n<li>Push the band down until your triceps are fully activated.<\/li>\n\n\n\n<li>Pause for two seconds, then return to the start.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">13. Lying Superman Pull<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-exercises-for-back-and-shoulders\" target=\"_blank\" data-type=\"post\" data-id=\"15117\" rel=\"noreferrer noopener\">Back and Shoulder<\/a><\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door&#8217;s lower position.<\/li>\n\n\n\n<li>Lie prone on the floor against the door, extend your arms forward, and grab the band with your hands (shoulder-width apart).<\/li>\n\n\n\n<li>Pull the band toward your chest until your back muscles are entirely engaged.<\/li>\n\n\n\n<li>Pause for a couple of seconds, then extend your arms back to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">14. Standing Leg Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Hamstring<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach one end of the band to the door&#8217;s bottom part and hook the other end around your right foot.<\/li>\n\n\n\n<li>Take one step forward and stand in the hip-width stance.<\/li>\n\n\n\n<li>Curl your leg behind you until you feel the work in your hamstring.<\/li>\n\n\n\n<li>Pause for one second, then uncurl your leg. Do it as many times as you like.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">15. Standing Side Leg Lift<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Lower Body<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Standing leg adduction with Resistance Bands\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/URtcsuzoPHw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door at the bottom position.<\/li>\n\n\n\n<li>Stand to the right of the door and wrap the band around your left foot.<\/li>\n\n\n\n<li>Lift your left leg out as far as possible, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">16. Prone Leg Curl<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Hamstring<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"HOW TO DO Hamstring Exercise - Leg Curl with Resistance Bands\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Ygy6sipH-BM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door at the bottom position.<\/li>\n\n\n\n<li>Hook the band around the ankles of each foot.<\/li>\n\n\n\n<li>Lie on the floor with your face down and legs extended.<\/li>\n\n\n\n<li>Curl your legs until your hammies are fully contracted.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">17. Standing Unilateral Leg Extension<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Quadriceps<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"HOW TO DO Leg Extension Exercises with Resistance Bands\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Nt3CMsVgKZU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Anchor the band to the door&#8217;s lower section.<\/li>\n\n\n\n<li>Wrap the band around the ankles of your right foot.<\/li>\n\n\n\n<li>Take a few steps forward and stand in the hip-width stance.<\/li>\n\n\n\n<li>Extend your leg until you feel the complete contraction in your quad.<\/li>\n\n\n\n<li>Perform an equal number of sets and reps on each side.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">18. Banded Wood Chop<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Obliques<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach one end of the band to the door at its top height and grab the other end firmly with your hands.<\/li>\n\n\n\n<li>Stand to the right of the door, keep your arms straight, and pull the band toward your opposite side.<\/li>\n\n\n\n<li>Pause for two seconds, then return to the start.<\/li>\n\n\n\n<li>You&#8217;ll <a href=\"https:\/\/thefitnessphantom.com\/resistance-band-abs-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"6389\" rel=\"noreferrer noopener\">feel the contraction in your abs<\/a> during the movement.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">19. Side Plank Band Pull<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Intermediate<\/td><td>Core and Back<\/td><td>Pull<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hook one end of the band to the door at an appropriate height.<\/li>\n\n\n\n<li>Lie on your right side with your right forearm on the floor (assume a side plank position).<\/li>\n\n\n\n<li>Extend your left arm and grab the other end.<\/li>\n\n\n\n<li>Keep your core tight and pull the band toward you.<\/li>\n\n\n\n<li>Wait for two seconds and feel the contraction in your abs and oblique, then extend your arm back to the start. That&#8217;s one rep.<\/li>\n\n\n\n<li>Perform an equal number of sets and reps on each side.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">20. Overhead Press<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Level<\/th><th>Target Muscles<\/th><th>Movement Type<\/th><\/tr><\/thead><tbody><tr><td>Beginner<\/td><td>Shoulder<\/td><td>Push<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Attach the band to the door&#8217;s bottom position, grab the handle tightly, and stand upright, facing away from the door.<\/li>\n\n\n\n<li>Bend your elbows and keep the band behind your head.<\/li>\n\n\n\n<li>Press the band overhead until your arms are straight.<\/li>\n\n\n\n<li>Pause for a moment, then return to the start.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Integrate Resistance Band Door Exercises into a Workout Routine<\/strong><\/h2>\n\n\n\n<p>You can incorporate resistance band door exercises into a <a href=\"https:\/\/thefitnessphantom.com\/8-week-resistance-band-push-pull-legs-program-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">total body workout routine<\/a> to build muscle, <a href=\"https:\/\/thefitnessphantom.com\/30-day-full-body-stretching-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13150\" rel=\"noreferrer noopener\">improve balance and flexibility<\/a>, and correct posture.<\/p>\n\n\n\n<p>Here&#8217;s an example of how you can combine elastic band door anchor exercises with no-attachment exercises to create a well-designed program.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resistance Band Squat &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li>Overhead Press -3 sets x 12 reps<\/li>\n\n\n\n<li>High to Low Decline Chest Press &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li>Seated Row -3 sets x 15 reps<\/li>\n\n\n\n<li>Lateral Delt Raises &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-hamstring-exercises#6_Resistance_Band_Leg_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Leg (Glute) Kickback<\/a> &#8211; 3 sets x 10 reps<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\"><\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-chest-workout#3_Resistance_Band_Floor_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Floor Press<\/a> &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li>Standing Chest Fly &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li>Triceps Overhead Extension &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li>Lying Superman Pull &#8211; 3 sets x 10 reps<\/li>\n\n\n\n<li>Standing Leg Curl &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li>Standing Side Leg Lift &#8211; 2 sets x 10 reps\/leg<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lat Pulldown &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-resistance-band-pushups\" data-type=\"post\" data-id=\"8113\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Pushup<\/a> &#8211; 3 sets x 10 reps<\/li>\n\n\n\n<li>Front Delt Raise &#8211; 2 sets x 15 reps<\/li>\n\n\n\n<li>1-arm Shrug &#8211; 2 sets x 10 reps\/arm<\/li>\n\n\n\n<li>Triceps Pushdown &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li>Unilateral Leg Extension &#8211; 3 sets x 15 reps\/leg<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/variations-of-resistance-band-deadlift#1_Resistance_Band_Suitcase_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Suitcase Deadlift<\/a> &#8211; 3 sets x 10 reps<\/li>\n\n\n\n<li>Standing Front Chest Press &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li>Facepull &#8211; 3 sets x 10 reps<\/li>\n\n\n\n<li>Prone Leg Curl &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li>Banded Wood Chop &#8211; 2 sets x 10 reps\/side<\/li>\n\n\n\n<li>Side Plank Band Pull &#8211; 2 sets x 10 reps\/side<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resistance Band Squat &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-lat-exercises#1_Resistance_Band_Bent-over_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Bent-over Row<\/a> &#8211; 3 sets x 15 reps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises#1_Standing_Single-arm_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Bicep Curl<\/a> &#8211; 3 sets x 10 reps\/side<\/li>\n\n\n\n<li>Reverse Fly &#8211; 3 sets x 12 reps<\/li>\n\n\n\n<li>Banded Wood Chop &#8211; 2 sets x 10 reps\/side<\/li>\n\n\n\n<li>Flutter Kicks &#8211; 2 sets x 10 reps\/leg<\/li>\n<\/ul>\n\n\n\n<p>You can adjust this program according to your need.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Resistance Band Door Workout PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-43c381b7-bc14-4136-9542-4e741886a22b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Band-Exercises-and-Workout-with-Door-Anchor.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Band-Exercises-and-Workout-with-Door-Anchor<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/Band-Exercises-and-Workout-with-Door-Anchor.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-43c381b7-bc14-4136-9542-4e741886a22b\" download>Download<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Lopes, Jaqueline Santos Silva et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6383082\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.<\/a>\u201d\u00a0<em>SAGE open medicine<\/em>\u00a0vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177\/2050312119831116<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>When it comes to training at home, there is no better equipment than resistance bands. The bands are cost-effective, easy to use, and effective equipment for increasing strength, lean mass, and mobility. A study has shown that training with resistance bands provides similar strength gains to training with conventional exercise equipment.1 Lopes, Jaqueline Santos Silva &#8230; <a title=\"20 Best Resistance Band Door Exercises with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/resistance-band-door-exercises-with-pdf\" aria-label=\"Read more about 20 Best Resistance Band Door Exercises with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15923,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[218],"tags":[106,383],"class_list":["post-15880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resistance-band-workout","tag-home-workout","tag-resistance-band-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15880"}],"version-history":[{"count":38,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15880\/revisions"}],"predecessor-version":[{"id":15929,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15880\/revisions\/15929"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15923"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}