Sports harness and rubber expander: exercise and training

Even if you are a regular gym customer, by additionally training with an elastic band, you will achieve results you never dreamed of. Do you want to know how? Read about it in our article!

What is this rubber band?

The rubber harness is a universal tubular expander with handles that facilitate the holding of the projectile. Thanks to this distinctive feature, a wide variety of exercises are available.

This apparatus is often used in place of the more common exercise equipment. Throw the tourniquet over a stable object and perform various types of rows to help strengthen your back muscles.

Additionally, the expander is ideal for developing the deltoid, bicep (bicep) and tricep (tricep) muscles of the arms. To do this, simply fix the tourniquet under the foot and perform alternately with each hand lifting in front of you, abduction, flexion and extension at the elbow joints. You can learn more about the exercises below.

Why is it worth buying a rubber band?

As mentioned above, a rubber expander can be both a replacement for a gym and its addition. When buying a projectile, decide what you are buying it for.

If you want to tone your muscles, lose weight, create beautiful body shapes, then a rubber expander is just for this. In addition, the gentle tension of the tourniquet will allow you to train safely, which is very important on the path of body development.

Rubber bands, like rubber loops, differ from each other in color. Each color indicates the corresponding degree of tension:

  • Yellow – light load, suitable for beginners.
  • Green: medium load, can be used with confidence in most exercises. If this is easy for you, go to the next one.
  • The red expander provides a large load, suitable for trained men and women.
  • Blue is the ultimate harness in terms of degree of tension, with its help only advanced fitness fans will be able to perform exercises technically.

Some manufacturers produce black harnesses for high-level athletes.


Before class, be sure to warm up your body with cardio and warm up all your joints and muscles.

Training with a rubber band, as with any other equipment, must be accompanied by a technically correct exercise. To do this, carefully study the technique of movements, try to do several repetitions without weights. And only after that, start a full workout.

Before exercising, inspect the expander for tears or abrasions. If any defects are found, it is recommended to replace the harness. Otherwise, the elastic band could break and injure you during movement.


Exercising with a rubber band, like doing any other vigorous activity, should improve health indicators and not harm the body. Therefore, you need to familiarize yourself with a number of contraindications:

  • deviations of the cardiovascular system;
  • spinal instability;
  • diseases of the respiratory system, kidneys in acute stage;
  • postoperative period;
  • rheumatism, diseases of the digestive tract, gallbladder, liver;
  • prolapse of internal organs, flexion of the uterus, hernia of any location, malignant tumors of the pelvic organs;
  • Musculoskeletal system injuries.

When in doubt, consult your doctor.

Exercises for the whole body with elastic bands at home and in the gym

The elastic band can be used to pump absolutely the whole body. You do not believe me? Let’s take a look at some of the exercises.

Arm muscles

Bench press with expander

  • Attach the expander under the foot, grasp the handles. Place the other leg a little further than the supporting leg.
  • Bend your elbows at a 90 ° angle with your palms facing forward. Extend your arms up until your hands touch.
  • Lower it slowly downward in a controlled manner. Try to tighten your wrists and not overlap them in relation to the vertical.

External rotation of the shoulder by means of an expander.

  • Secure the expander to any stable object at waist level. With one hand further away from the expander, grasp the handle.
  • Bend your elbow at a 90 ° angle and press firmly against your body. Rotate your shoulder away from your torso (outward) and back.
  • The expander must be constantly in a state of tension. Don’t bend your wrist, it should be in line with your forearm.

Raise your arms in front of you with an expander

  • Attach the expander under the foot, grasp the handle with the same hand.
  • In a controlled manner, without swaying, raise your hand in front of you so that it is parallel to the floor.
  • Go back to the starting position. The tourniquet must be kept tight at all times.

Leaving the hands by the sides using an expander

  • Attach the expander under the foot, grasp the handle with the same hand.
  • Abduct your hand to the side with a palm twist with the little finger facing up.
  • Return to the starting position.

Back muscles

Paddle up to the stomach on an incline using an expander

  • Block the expander under your feet. Place your hands along your hips and grip the handles.
  • Slightly bend your legs at the knee joints and bend them almost parallel to the ground.
  • Keep your back straight. Bend your elbows and pull the expander toward your lower abdomen using your back muscles.
  • At the top point, bring your shoulder blades as much as possible. Go back to the starting position.

Horizontal traction by expander

  • Sit on the floor with your legs extended in front of you. Fix the expander in the middle of the feet, grasp the handles with your hands.
  • The legs are slightly bent at the knee joints, the back is straight. The expander in the initial position must be in tension.
  • Pull the expander towards the stomach, first with the help of the back muscles and the adduction of the shoulder blades, then continue the movement due to the flexion of the arms at the elbow joints.
  • Go back to the starting position.

Pectoral muscles

Hand reduction by expander

  • Attach the expander to the rack and stand with your back to it. Grasp the handles, step back a distance such that the simulator is under tension.
  • Raise your arms to your sides, palms facing forward. The elbows are slightly bent throughout the exercise.
  • Stretching your pectoral muscles, place your hands in front of you until your hands touch. Slowly return to the starting position.

Pull to the chest with an expander (harness)

Attach the expander under your feet, grasp the handles with your palms facing you at shoulder width apart.
  • Bend your arms at the elbows and extend them to the sides, pulling the expander towards your chest.
  • Go back to the starting position.

Bench press with expander

  • Lock the expander under the bench and stand alongside it.
  • Hold the simulator handles with your palms facing forward, your elbows bent at a 90 ° angle.
  • Extend your arms up until your palms touch. Go back to the starting position.

Leg muscles

Expansive squats

  • Block the expander under your feet. Grab the handles, bend your elbows, and keep your hands constantly at face level with your palms facing you.
  • Bend your legs at the knee joints until the hips are parallel to the floor.
  • Body weight over heels. Make sure your knees are not above the level of your socks.
  • Keep your body upright, your back straight. Go back to the starting position.

Drive the leg back while standing, using an expander

  • Attach an edge of the expander to a stable object at the level of the ankle joint, stand in front of it.
  • Attach the second edge to the foot. Bring your leg straight back as far as possible, stretching your gluteal muscle.
  • The body must remain upright. To keep your balance, you can stick to any object.
  • Return your leg to the starting position.

Categories: training