what's up everybody today I'm going to be showing you the top 10 band exercises to help you build max we're covering every single muscle group in the entire body and this is request by one of my snapchat followers me no lip now if you want to make requests of any kind of video that I can do be sure to follow me first off on snapchat right here Barbarian body and just send me a message right there if you have any requests I can't do all of them but I'm going to do my absolute best so it don't further adieu let's get to the band exercise check it out okay we start off here with one of my apps favorite exercises the band space pull a terrific exercise you're targeting the trap as well as rear deltoid making sure that when you're bringing that the answer your head you're bringing it to the forehead but you're also pulling it apart and you're holding that there between two and three seconds really squeezing with those shoulder blades to get the most amount of effect out of your trap and out of your rear delts okay next we've got the resistance bands push up load your business grab your band and you're going to kind of cross it over to give it the infinity symbol back you're going to place both of your hands to the inside maintaining the cross there in the middle place it over your shoulder blades and we're keeping this right under the meaty area of our palm dropping the bar right here coming down nice and slow and then explosively coming back up you want to resist all the tension on the band's I'm pulling you towards the bar and this is gonna be a crazy way to really shock your shot for the new variation on the push-up okay next to the glutes and hamstrings we've got the band's pull through so start at the band and back to a point system or any kind of rack that's gonna be strong enough to not like pull it over you're gonna drop the band right into your legs set those increases I like to keep a foot stance a little bit wider than the shoulder where you're coming down from the point where your bathrooms about parallel to the ground and then you're squeezing your clues to bring your hips forward coming down nice and slowly back about parallel weaves occlude you're going an awesome job target the glutes and the hamstrings next exercise you've got the studio please we've got the standing band corkscrew so start with the pansies hold your head place underneath your arms here and make sure to get a nice grip of this here this is so you can hold the band prop which so we're doing as we're coming up and then standard foot stance and then I can't in particular to the demo right here and what we're doing is we're bringing your elbow witnesses has been forward and then diagonal so we're coming in and getting a nice rotation and squeeze with those obliques making sure not just be doing this time with the arm here long just do this as a hook rotating squeeze in the Lalique muscles okay next exercise we got here is the target stuff triceps we're good to stand tricep extension you can start place the band entered into your feet and we need to do it's very important it's start by grabbing an underhand grip Super Dave crimp palms facing up so you're gonna bring the band over your head just quite the process to pop it up above your head I'll bring your arms back now we're going to focus on getting a nice extension of those are ensuring that we keep those elbows nice and tight or head and that we slowly bring down the band on each repetition negative slow negative for some nice strong triceps there's going to be phenomenal at targeting the lateral hip and also a bit as long as you simply because the amount of stretch to get at the bottom of the movement okay next for quads the glutes basically the whole lower body because a resistance bands front squat so from here we need to do is start with an underhand grip also known as a superdate addressed palms up you're going to bring band on pop your lender and expand so you rip them from here we're going to drive down get our bust nice to low drive those heels making sure that we're never coming forward with this at a rolling keep that chest up nice not and you do a fantastic job targeting pretty much the whole lower body okay next exercise you've got it's for the upper back because the resistance bands rope so to perform their feet shoulder width apart and running underneath to the arches you're going to prop the band with a neutral grip thumbs up basically but you want to keep that something nice and tight and knees up in my back is going to go to 45 degrees and what I'm doing here it's retracting my scapula and squeezing as I bring that band up and increase your resistance you can just grab a little bit or if you need to squeezing at the top there and coming down very slowly because of the position that we're in here there's also going to be a terrific exercise targeting that lower back as well our next exercise we got to charge our shoulders this is the resistance band shoulder press so again just as what we've done with all the other standing exercises of the band poking it under your feet at about the point where your foot arches so right under the arch and you have to speed up go shoulder width apart so you can start the overhand grip and jewelled with the park pops band up keep them though from the West the whole time pressing up now completely locking up just before that and it slowly coming down those are filled with get the band jump slow the chin and then press back up making sure to form this movement nice slow and controlled manner is actually incredibly precise for hit the shoulder all right target the biceps we're going to be doing the resistance band bicep curl form the exercise keep your feet up shoulder width apart slide the banner in the arch of your foot and then instantly begin curl now I'm performing this is a new children you can do it both with the neutral as well as with the supinated grip I just really a lot of tension on the inner part of your hand here so I definitely prefer the hammer grip for this reason and with the hammer grip you're going to be able to target that outer head of the bicep we're ensuring the deployment for when elbows were shouldered it's completely stationary with squeezing the hell out of our bicep come down to the arms are straight and come and break back up no resting at this point down here it's sort of like taking a break in between the sets continuous repetitions you got to the bottom you come right back up okay we get the last exercise here the band hamstring curl now your hamstrings are super strong so you're going to want something that's fairly heavy that you're going to connect your band to so i've connected to this thank you holy machine got a couple hundred pounds of it so I know that it's going to be a shaken up machine performance up so I set this up a little bit higher than angle level because we're going to be performing this seated and that's just going to keep resistance on the movement the entire time Diane get into this break is kind of interesting on my first leg popper in wrap them into those ankles and there's a second one and then I like to get my feet a little bit distance and just get a slowly into a back to the bench making sure you grips the bench properly because it's going to really pull you making sure that you bring those heels towards your glutes and holding it for about a half second extending and then coming right back in now it will create a little bit of tension on those angles because the bands on raw skin so we need to describe some longer locks or rectangles Metallica me to just let you can maximize your comfort for this awesome hamstring exercise so there you're going to go those are my top ten six band exercises they're going to help you build some muscle real fast I hope you enjoyed the video and if you did be sure to give it a like down below and also be sure to subscribe for weekly workout tips and interesting tips actual one of minutes thanks so much for watching guys I'll see you in the next video