First of all, there may be a bit of an issue in the naming of tubes and similar products. Resistance bands are flat and elastic. They are used for therapy and very light strength development. My sports medicine doctor gave me some to help with a rotator cuff sprain. Resistance loops may be applied to your legs near your ankles to provide resistance as you pull apart your legs. Or they may be used to be pulled apart by your hands as you grip each end. Resistance tubes are longer and are attachable to handles to provide most bodybuilding movements. You may step on the tubes at the middle with both feet and raise the handles. There is a separate door anchor to enable you to attach the middle of the tubes to any door that locks or closes securely. This provides a stable point from which to work. The tubes are sometimes called “cords“. Finally, ALL of these products are often collectively labeled “resistance bands“. I will be speaking of resistance tubes only, whatever nomenclature may be used.
I love resistance tubes. They are adaptable to any level of strength and are excellent for beginners. I prefer the tubes that attach directly to both handles, as opposed to those that use clips and loops. Here are some productive movements, beginning with door attachment types:
(1) Facing the door from a distance that provides a challenging stretch, pull both handles to the sides of your chest. Then return the tubes slowly to the beginning point. This will engage the latissimus dorsi muscles of your upper back.
(2) Face away from the door as you grip the handles at your side. Pull the tubes forward and have then meet in front of your chest. Then slowly let them return. This will work the pectoral muscles of your chest.
(3) Facing the door, grip the handles with arms bent. Then pull your arms back as you straighten them. Slowly return to the beginning position. This is the triceps “kickback” , which flushes the backs of your arms.
Now, continuing, but with some that begin as you step on the middle of the tubes:
(4) With the handles at your sides and palms facing forward, raise or “curl” the tubes to your shoulders. Lower slowly. This is for the biceps of your upper arm.
(5) With elbows raised evenly and gripping the handles slightly apart at the middle of your chest, raise the handles as you keep the elbows straight. Lower slowly.This is for the deltoid muscles of your shoulders.
Note this You Tube video. This shows movements other than the ones described above. Note the type of tube (or band, as she says) used. This is the type I recommend. These are available at Dick’s Sporting Goods or through Amazon. See the differences in levels of resistance, usually classified by color. Be sure to get the door anchor to allow variety in the exercises.