Six Simple Moves to Build Monster Muscle Without Using Weights


Still, trying to find time for the gym? Don’t pull your hair out yet; there are plenty of ways to build muscle without weights. Pull-up resistance and workout bands are a great place to start. 

Working out with these low-cost supplies will add extra tension and resistance to exercises like push-ups, pull-ups, and more. The power is within reach!

1. Banded Push-Ups

This simple yet effective variation of traditional exercise offers plenty of benefits – strengthening muscles and increased power. Pull-up resistance bands add an extra challenge, enabling you to benefit from the exercise and build greater muscle mass. Plus, thanks to the positioning of the bands, it’s much easier for you to maintain good form and prevent injuries. To do it: 

  • Start in the traditional push-up position with your feet shoulder-width apart and your hands situated outside your chest.
  • Put a band around your neck and under your arms, keeping it tight but not too constraining.
  • Then, lower yourself down to the floor, keeping your core engaged and the back straight.
  • Press back up towards the original position, ensuring your arms are fully extended at the top.
  • Repeat for 8-12 reps

2. Banded Good Morning

Pull-up resistance and workout bands are the best way to start a good morning exercise. These bad boys can do everything from strengthening your shoulder and chest muscles to toning your arms. Plus, you don’t even have to leave the comfort of your own home to perform this exercise. To do it: 

  • Place your feet at an equal distance and stand on the band.
  • Wrap the opposite end of the band around your neck.
  • Grip the band at shoulder length and pull it upwards slightly to release the tension.
  • Then, unlock your knees and hinge back your hips.
  • Return to the original position by driving through your entire foot.
  • Repeat for the desired number of reps.

3. Banded Moto Rows

If you’re looking for a way to both strengthen your body and up your fitness game, Band Moto Rows are the way to go. They help to build muscle in your upper body, giving you an enviably toned physique, and also provide essential help with your posture, which can suffer if we don’t take care of ourselves. 

Bad posture can cause severe pain and ill health later on down the line, so use a band today and work those muscles now and feel significant improvement in your posture immediately. To do it: 

  • Attach the band to an anchor point that’s stable enough for you to pull off sufficient repetitions.
  • Bend at your hips so that your arms are in line with the band.
  • Now, slowly pull the band till it touches your chest.
  • Slowly release it back to the starting position.
  • Repeat for the desired number of reps.

4. Banded Lying Leg Curl

If you want those defined hamstrings, the lying leg curl with a resistance band is the perfect exercise. Not only does it challenge those muscles responsible for knee flexion, but it can be performed with or without additional weights, making it a versatile choice for everyone.

  • Start by bending one end of the band around a sturdy object and the opposite end around your ankles.
  • Lie down on your stomach and gradually pull your feet towards your glutes. Make sure you squeeze your hamstring at the top of this movement.
  • Hold the position for a moment and then gradually return to the starting position.
  • Repeat for the desired reps.

5. Seated Neutral Grip Band Rows

Seated rows can be an excellent way to strengthen your back muscles, but many folks don’t realize you can use resistance bands too. Resistance bands are low-impact, so it’s easy on your joints. They are portable, which allows you to exercise anywhere, and they provide a consistent level of resistance when you’re working out. Try seated rows with resistance bands if you want to spice up your muscles. To do it,

  • Start by sitting on the ground with your legs extended straight ahead.
  • Wrap the band around your feet and grip the ends in both hands.
  • Sit straight, keeping your shoulders down and your back and core engaged.
  • Then, exhale as you row the band back, keeping your elbows near your sides.
  • Here you will feel your back muscles working.
  • Inhale as you go back to the starting position.

6. Banded Hammer Curls

Banded hammer curls exercise is a great way to add resistance to your bicep and tricep workouts. This type of curl strengthens both these muscles for improved definition in the arms. The band’s added resistance will encourage muscle recruitment and growth, giving you that enviably toned look. To do it:

  • Bend the band under your feet.
  • Grip the band in your hands with your palms facing each other.
  • Gradually arch your elbows and curl the band towards your shoulders without moving your upper arms.
  • Hold yourself at the movement’s top and return to the starting position.
  • Repeat for the desired reps.

The Bottom Line

Pull-up resistance and workout bands are a great way to spice up your muscles without using weights. Multiple exercises can be performed in an easy and convenient way without any heavy equipment and in the comfort of your home. 

Exercises like band push-ups, banded hammer curls, band good morning, band moto rows, banded lying leg curls, and seated neutral grip band rows can help you build and tone your muscles. To gain the benefits of a muscular body with minimum weights and heavy training, try these moves a go and muscle up!


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