Your body doesn’t know what type of exercise you’re doing you’re performing a dumbbell exercises , a resistance band exercises, or even a dumbbell resistance band exercises. All it knows is that it feels resistance, and it has to overcome it. To add muscle and strength, progressive overload is the name of the game: more weight, more reps, more sets, and more extended tension on the muscle.
Some dumbbell exercises can mess up (when the dumbbells get big) the mechanics of the movement. The goblet squat and dumbbell bench press are two prime examples. Furthermore, at some gyms, the dumbbells go so high that you’re tapped out.
One way to work around this issue is adding a looped band to a dumbbell because the further the band stretches, the harder it is, adding resistance where it counts. Adding a few resistance band exercises to your workout is a match made in heaven, and here is why.
The Strength Curve
It sounds like a fancy name, but it is not. The strength curve of an exercise is the force generated at each point through an exercise range of motion. While lifting, your joint’s angle changes, and the resistance felt varies. For example, while performing a dumbbell bench press, more force is needed during the first third of the exercise than with lockout, where the resistance feels light.
The beauty of adding resistance bands to dumbbells is that it opposes this strength curve. Less force is required to get it going when the band is not tight, but more force is needed when locking out. Because the further the band stretches, the more resistance you get. The most significant benefit of adding bands to dumbbell exercises is adding more resistance during the concentric concentration, which will help improve your lockout strength.
If you don’t have access to heavy dumbbells, adding resistance bands is an excellent method to add resistance and variety without the cost of purchasing dumbbells or hurting yourself by getting the heavy dumbbells into position. Adding bands to dumbbells makes for a nice change of pace while helping improve your lockout strength, and here are three exercises that do just that.
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Resistance Band Dumbbell RDL
The beauty of performing the RDL with dumbbells is using a neutral grip, making it easier on your upper body joints. Plus, it’s less demanding than the barbell version, and more reps can be performed for added muscle. Adding a band to this exercise increases the demand for lockout strength and encourages you to keep your lats tight. This exercise is for you if you have trouble feeling your lats during the deadlift.
Start by looping the band around each dumbbell (as in the video) and keep the band underneath the middle of each foot.
Hinge down and grip the dumbbells with a neutral grip and stand up.
With your shoulders down and chest up, hinge until the band becomes loose, and stand up by using your glutes and hamstrings.
Reset and repeat.
Programming Suggestions: Try this glute-pumping set near the end of your training. Do a set of band RDLs, then take the band off and do dumbbell RDLs. Then pick up the band and do AMRAP of band RDLs.
1A. Band-Resisted RDL: 8-12 reps
1B. Dumbbell RDL: 12-15 reps
1C. Band RDL: AMRAP
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Resistance Band Dumbbell Row
Single-arm dumbbell rows reduce strength imbalances and improve muscle development between sides. But when you add a looped band, it makes this even better. The band keeps the tension high throughout the range of motion, giving your lats, shoulders, and biceps the extra muscular tension they deserve.
Muscles Trained: Forearms, biceps, posterior deltoid, and upper back
How To Do It:
Loop the bands around both feet and over the top of the dumbbell handle and stagger your stance to suit your needs.
Hinge over, place the non-working arm on your front thigh, and grip the dumbbell and band.
Row the dumbbell towards your hip, keeping your shoulder down and chest up and lower with control.
Repeat on the other side.
Programming Suggestions: Pair this exercise with a band pull-apart to increase your upper back strength and volume.
1A. Band Dumbbell Row: 8-12 reps (both sides)
1B. Band Pull Apart: 15-20 reps
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Resistance Band Dumbbell Goblet Squat
You should know that goblet squats are awesome, and resistance bands can take it to the next level. Adding a band to the dumbbell solves the problem of not having heavy enough dumbbells or the big dumbbell being challenging to hold and perform. The band forces your anterior core to engage to maintain a good squat position, and the extra tension at lockout will have your quads and glutes begging for mercy.
Muscles Trained: Upper back, glutes, hamstrings, and quads.
How To Do It:
Loop the band around the dumbbell and pull it up to the side closest to where you’re gripping it.
Place the band underneath each foot and wrestle the dumbbell up to the goblet position.
Get your feet in your preferred squat position, and with your shoulders down and chest up, squat down until your elbows touch your thighs.
Push your feet through the floor and rise, locking out with your glutes.
Reset and repeat for desired reps.
Programming Suggestion
This squat variation works as an accessory exercise after your big strength movement for the day. Pairing this with a core or upper-back exercise gives both areas the extra attention they deserve.
1A. Resistance Band Dumbbell Goblet Squat: 12-15 reps
