Top 10 Resistance Tube Exercises for Beginners: Total Body Tuning Anywhere

Top 10 Resistance Tube Exercises for Beginners: Total Body Tuning Anywhere

Introducing freedom fitness: 10 best exercises to tone your body literally anywhere with resistance tubes. 

Packed on some weight during lockdown? Or were busy and couldn’t maintain your health routine? Or can’t afford to pay for gym memberships or tools like dumbbells or barbells? Welcome here. 

Whether you want to challenge your chest muscles, burn that core, or stretch those hamstrings — resistance tubes will help achieve countless fitness breakthroughs, from the comfort of anywhere. By far the most useful tool for at-home workout lovers, these tubes with handles are capable of doing things that you might haven’t imagined. 

So, if you’re someone who loves the freedom of working out or stretching out those muscles anywhere, these tubes are for you. Discover top 10 resistance tube exercises and a powerful resistance tube to start working on your fitness goals from now on. Let’s get into it. 

Question: Why would you love to train with resistance tubes? See the ‘saviour’ science’s answer 

A recent study discovered training with elastic resistance bands is as effective as training with weights. Interestingly shocking. 

Wait till you hear this out…

Study: elastic resistance bands vs. dumbbells: 28 healthy men and women took part. Interestingly, elastic resistance bands perform equally well in activating the shoulder muscles when doing flyers. “The results show that elastic resistance bands can be considered a feasible alternative to dumbbells in flyes and reverse flyes”, report.  

Resistance tube exercises are helpful to increase your body’s range of motion, develop strength in your muscles so that they aren’t exhausted too early, and improve your heart’s health. 

Besides, they’re so feasible; you can take them with you anytime, anywhere, and do your thing. That’s the best part. That's freedom fitness. You’ll cut through the hassle of long trips to the gym, cut through the coach dependency, and cut through crazy expensive memberships. 

So, if you too, would love to achieve your fitness goals through these simple but as effective stretchy straps, grab’em. And grab them now. 

See below full best tube exercises to tone your full body at home or anywhere. 

Best Resistance Tube to Train with Now UK 

Introducing Gallant’s Resistance Tube — Train, tone, and build. Anywhere. Anytime. 

100% natural latex material is safe against any type of skin. Comfy foam grips won’t leave your hands and fingers sore. Extreme elastic resistance will help you achieve maximum and more fitness breakthroughs. 

What’s even best, you can choose the desired ‘size’ resistance band so you can experience the toughness and challenge according to your fitness level. 

Here’s something more interesting...

We’ve thoughtfully covered the tube with Nylon, so it’s protected against direct contact with spills, UV rays, chemicals, or oils. That ensures you’ll have it to train for years. 

It’s lightweight and compact so you can throw it in your carry bag, laptop bag, suitcase, cupboard, anywhere easily. It is exactly like taking your fitness with you anywhere you want. 

This thing will ensure you never miss a day in your training — train in parks, offices, backyards, or while enjoying with family in Lyndhurst, New Forest. 

So, once you’ve it, you’ll be able to tune your entire body. Build muscles, grow chest, fix posture, extend glutes, unlock explosiveness, or any fitness breakthrough you want to achieve. You’ll be able to do it with only this little strap. 

Wait, the deal gets convincing…

Get it today with a 30-day money back guarantee. You’ve a whole month to test, decide, think, and rethink. Return it if you don’t experience the value. 

Even better, get it shipped totally free, if you're a UK Mainland resident. But, make sure you hurry because this thing is flying from our stocks like birds from a cage. 


10 of the Best Resistance Tube Exercises: Total Body Tuning at Home or Anywhere 

Make sure you’ve some nice and clean enough space for movements. If you’re dealing with hard floors, or don't want to make your carpets sweaty and dirty, checkout Gallant’s comfortable fitness mat for all floor exercises. 

Get ready. 

Warm it up: 20 seconds each; jump, squat, arm raises, sprint, and plank. 

Let’s start!

  1. Chest Press 

  • Get near to the resistance tube so that it faces your back.
  • Grab the loops with over hand grips so that they already have decent stretch.
  • Now, pushing your chest outwards, lean forward so that your weight is on your toes, and you’re making a 90-degree angle. (or if you have a lower hook, you can bring your one leg ahead, and create a slight bend in the other one to achieve the same effect)
  • As you do that, press ahead, extending your arms fully. Hold there for 2 seconds. 
  • Next, get back slowly, taking control over the pull. As you do this, push both your elbows together to squeeze your chest. 
  • Repeat. 10-15 reps for one set. 

(Remember to keep your neck and back straight. Drive power through your arms and chest, and engage chest muscles to activate muscle fibers, and keep it as stretchy as you possibly can.) 


Why this exercise: Just like you’d do bench press using dumbbell or barbell, resistance band chest press exercise is the same. You’ll grow a bigger chest by pressing against the resistance created by the band, and activating muscle fibers. With that, you’ll hammer your biceps, wrists, and shoulders.

  1. Shoulder Press 

  • Stand shoulder-width apart on the resistance tube, and grab the loops in your hands. 
  • Next, outside of your body, bring your both arms to your shoulder level so that your elbows are bent out. This is your starting position.
  • Now, press all the way up over your head, until your arms are fully extended. Hold there for one second.
  • Bring them back to the starting position. 
  • Repeat 10-15 reps for one set. 

(Remember to keep your stance maintained: upstanding throughout, neck straight, and back intact. Drive power through your shoulders. Don’t forget to engage your shoulder blades. Keep it nice and stretchy to maximise gains.)


Why this exercise: This is great for building stability, flexibility, and resistance in your shoulders. As you pull up, you’ll experience resistance in your shoulder ball and blade movement; great thing. As an added bonus, you’ll also tone your upper back, and triceps. 

  1. Bicep Curls 

  • Stand in the middle of the resistance tube, feet shoulder-width apart, and grasp the handles with your hands. Make a decent stretch there. 
  • Starting from where your hands are fully extended beside your body, curl up using your both arms simultaneously.
  • Take them all the way up until your shoulder’s height, and feel stretch in your biceps.
  • Lower back slowly, and repeat.
  • 10-15 reps for one set. 

(Remember to keep your stance maintained: back and neck straight, and feel the bicep muscle getting pulled and stretched. Keep your elbows and upper arm still. Drive power only through your arms.) 


Why this exercise: Bicep curls target your bicep muscles, growing it bigger like a ball. Unlike free weights, you can get extended range of motion with resistance bands bicep curls. Apart from bigger biceps, you’ll develop a healthy upper body to form a good posture. Plus, you’ll develop power in your arms that will help you pick things up, or do your sporty movements more efficiently. 

  1. Triceps Extension 

  • Loop the resistance tube around an elevation, a door knob, or something that holds it nice and tight.
  • Next, stand near it, feet shoulder-width wide, and grasp both handles in your hands so that palms face each other. Make a decent stretch there already to create resistance. 
  • Now, extend back your arms fully closer to your ribs. Pull back until your arms are fully extended, and you feel your triceps muscles involved.
  • Bring your arms back, and do it again.
  • Repeat 10-15 reps for one set. 

(Remember to keep your body still, and straight. Pull only throughout arms, and don’t forget to really engage those triceps to maximise gains.) 


Or, you can do this version if you can’t find an anchor: 

Grab the handles in your hands, place one foot under it, and take a step forward with the other leg. Next, pull all the way up over your head until your arms are fully extended: but keep the movement behind, closer to your shoulders and neck. 


Why this exercise: As the name suggests, to build chiseled and crunchy triceps and posterior arms muscles, add triceps extension exercise in your routine. This will also build strength and increase flexibility in your arms. 


  1. Lateral Raise 

  • Stand in the middle of the resistance tube with feet shoulder-width apart. Grab both ends with your hands so that palms face the floor.
  • Maintain slight bend in the elbows.
  • Now, pull the resistance tube out, extending your arms into the opposite direction. Stretch out until you possibly can. Hold the stretch for a second.
  • Bring back your arms nice and slow, no rush.
  • Repeat. 

(Remember to keep your back and neck straight. Engage your abdominal muscles throughout. Keep it slow and stretchy to maximise gains.)


Why this exercise: This is one of the best shoulder exercises with the resistance tube. It activates deltoid muscles, and trapezius fibers, too. If you want to tone your upper body, shoulders, and build strength, add lateral raises in your workouts. 

  1. Squats 

  • Stand in the middle, shoulder-width apart, and grab both loop ends with your hands, and raise them to shoulder’s height so that they’re coming over your elbows. 
  • Next, slowly bend down, extending your knees, until your hips and thighs are horizontal with the floor. Hold the stretch for a second there.
  • Then, driving power through your hips and glutes, stand back up still.
  • Repeat 8-12 reps for one set. 

(Remember to keep your back and neck straight always. Always drive power through your hips and glutes. But don’t hinge them. To maintain your pace, inhale when lowering, and exhale when standing up. And keep your core, hamstrings, and glutes engaged. Keep it nice and stretchy to maximise gains.) 


Why this exercise: Burn belly fat, increase your body’s range of motion, and fix your lumpy posture. Squat targets your hips, obliques, hamstrings, and calves to help you achieve all that. You’ll also develop powerful knees and ankles to have less injury risks in your daily life or in the sports. The best and coolest part, you CAN get rid of the lumpy belly fat — but, of course, diet plays a vital role here. 


  1. Lunges 

  • Grab the resistance tube, and place both your feet in the middle. Grasp both loops with your hands with overhand grip, and bring them to your shoulder’s height.
  • Stretch one leg backwards so that toes are touching the ground vertically.
  • Now, lower down, as you’d do in a squat. Lower until you form a 90 degree angle in your forward leg’s knee. (Whatever you do, don’t put weight on the knee.)
  • Stand back up. That’s one rep.
  • Switch legs after 5-10 reps. 
  • With a total of 10-20 reps, you’ve done your one set. 

(Remember to keep your back and neck always straight. Don’t hinge your glutes or hips. Drive power through your forward foot. But don’t put too much pressure on the knee, you might injure it. Keep it stretchy and clean to maximise gains.) 


Why this exercise: Two big benefits: one, you’ll drastically improve your posture, develop some decent muscles around your glutes, hamstrings, and lower back to look more attractive. Second, apart from looks, you’ll also increase your body’s range of motion to stay active throughout the day or increase speed during sports. This is a must if you’re someone who sits in the office chair all day or rarely moves or walks. 

  1. Glute Extension 

  • Get on the ground, with your weight distributed on your hands and knees. Just like a table. 
  • Next, hook your left feet in the tube handle, and grab the other end of the tube with your left hand. Make sure to not let go of the tube from your hands, and you’re already creating a bit of tension.
  • Now, lift your hooked leg off the ground, and fully extend back until it’s parallel to the floor. Hold there for a second.
  • Bring it back, and don’t put your knee on the floor. Keep it stranded in the air, and keep repeating the move.
  • Switch legs after 5-10 reps. Total 10-20 reps for one set. 

(Remember to keep your back and neck straight throughout. Don’t hinge your glutes, keep them inlined and still. Engage them to maximise gains.) 


Why this exercise: Develop strength and flexibility in your hamstrings and glutes; two main drivers that help you walk, jump, or run. If they’re weak, you’re slow and flimsy. If they’re powerful, you’re active, more outgoing, balanced, or won’t easily trip over. That will help you in your daily life or protect you from injuries in sports. 

  1. Hamstring Curl 

Anchor off the tube with the door, or loop it around a pole or anything rigid so that it’s just a few inches above the ground level. Make sure you have a clean space to lie down on your chest. If not, get the Gallant’s comfortable fitness mat to help you with all floor exercises. When you’re done setting up, here’s how to nail it:

  • Stand near the tube handles facing away. Place your both feet in them so that they’re over your ankles.
  • Lie down on your chest, with legs fully extended, and your arms under your chin to support your neck. Make a decent resistance already in the tube.
  • Next, pull with your feet, curl up to the hamstring muscles. And then curl back. 
  • Repeat 10-15 reps for one set. 

(Remember to point your toes straight back so that they’re parallel to the floor. That way, you’ll only work on your hamstrings, and eliminate the calves. Keep your hips and rest of the body intact with the floor. Bring the maximum stretch in the tube to maximise gains.)


Why this exercise: This will again target hamstrings, but this time it’s a single joint movement, so you’ll only activate your back thigh muscles. Consider hamstrings as your power drivers, make them powerful, and you’re confident in your walks, runs, or jumps. If you don’t work out your hamstrings, the stiffness in those muscles might even cause pain.


  1. Resistance Tube Push-up 

  • Grab the handles in your hands so that the tube is behind your upper body, and coming over your shoulders. Wrap the band around your hands if you need to, to create a decent stretch.
  • Then, get into the push up stance; legs fully extended, weight on your hands, neck straight, and back and glutes intact. 
  • Next, lower down your body and press up, just as you’d do in a push-up.
  • Repeat 5-10 reps for one set. 

(Remember push-up is one of the total body exercises, so keep these muscles engaged; core, shoulders, chest, calves, hamstrings, and glutes. Keep it nice and slow to maximise gains. Stance is key here; if your back and hips are hunched or rounded, you’re simply wasting your energy. Keep them straight inlined and rigid and still.) 


Why this exercise: Simple looking but effective than most, this will target your core, back, shoulders, chest, legs, upper, and lower arms. "Push-ups help build strength, burn more calories, increase mental toughness and instill confidence”, says the coach Martin Rooney, founder of 'Training for Warrior'. 

Get Ready. Adapt this new fitness freedom. Achieve fitness breakthroughs anywhere. 

Freedom in fitness is best; you’ll cut through long trips to the gym, save on the fee, never miss a day, and won’t have to be always dependent upon the trainer. 

Grab that resistance tube, join the trend, and start working out today. Do share your fitness goals and plans in the comments below. Or, tag us on Instagram. Keep grinding!