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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Resistance bands

Warm-ups, shoulder health and glute work.

How to set it upPicture · 3 steps
  1. 1Lighter bands are thinner
  2. 2Anchor safely
  3. 3Control the return

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • Band Pull-Apart
    B#13 of 24 for climbing · Band
  • Spanish Squat
    B#22 of 23 for skiing · Band
  • Banded Leg Curl
    C#18 of 18 for hamstrings · Band
  • Banded Lateral Walk
    C#19 of 19 for running · Band
  • Band Curl
    C#19 of 19 for biceps · Band
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More bars, benches & bodyweight

Pull-up barDip stationAdjustable benchPlyo boxMedicine ballHangboard