elitefts Director of Sales, Matt Goodwin, and Janis Finkelman demonstrate 17 band exercises powerlifters can do at home (or anywhere with a rack). Deceptively simple, these moves are a great way to get in a variety of different movements on the go. Below are the moves you can do by attaching bands to various points on a rack.

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Attach Band to the Chin Bar

  1. Band pushdowns
  2. Face pulldowns
  3. Standing ab crouch
  4. Assisted chin-ups

Tip: You can place either your knee or your foot in the band depending on your comfort level.

  1. Band pulldown

Attach Band to the Bottom of the Rack

  1. Bicep curls
  2. Upright rows

Tip: Try using the Comfort Grip Double D Handles from Tsunami for both upright rows and bicep curls.

  1. Seated hamstring curl
  2. Behind the neck triceps

Attach Two Bands on Either Side of the Rack

  1. Straight press
  2. Pec flyes
  3. Shoulder press
  4. Jammers

Hook Band on J-Cups (on either side of the rack)

  1. Chaos pushups (feet on ground or elevated on plyo box)

Attach Two Bands on Either Side of the Bottom of Rack

  1. Resisted jumps
  2. Resisted squats


  1. Banded good mornings

Tip: To set up in this move, place the band around your neck first and then step into it one foot at a time.


Here's more At-Home Band Exercises you can do courtesy of John Meadows!

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So there you have it, at least 17 simple, but dynamic moves you can do anywhere there’s a rack with just a single pair of bands. Life gets hectic with viruses, gym closings and holidays, work, and travel, but that doesn’t mean you can’t get some training in.