The Three Types of Resistance Bands
Before buying, it's essential to understand that "resistance band" refers to three distinct product categories, each suited to different purposes. Buying the wrong type for your intended use is the most common mistake.
Loop Bands
Flat continuous loops. Best for lower body exercises, glute activation, and mobility work. Come in sets of varying resistance levels.
Pull-Up Bands
Thick, wide tube loops designed for heavy resistance. Used for assisted pull-ups, rows, and added resistance on compound movements.
Tube Bands with Handles
Rubber tubing with carabiner-style handles. Versatile for upper body isolation work — bicep curls, tricep pushdowns, cable-equivalent exercises.
Our Top Picks
1
Pull-Up Bands
Rogue Monster Bands
The benchmark for heavy-duty pull-up and resistance bands. Made from natural latex with consistent resistance across the full stretch range. Available in five resistance levels from 13kg to 90kg+ of assistance. After months of daily use, the latex showed no signs of cracking, stretching out, or delamination — the failure mode that plagues cheaper bands. The investment is significantly higher than budget alternatives, but the durability makes the cost-per-use highly competitive. If you do pull-up training seriously, these are the bands to buy.
2
Loop Band Set
Gymshark Resistance Bands (5-Pack)
The best fabric loop band set we tested. Fabric construction prevents the rolling and slipping that plagues rubber loop bands during lower body exercises. The five resistance levels cover light activation work through challenging strength resistance. Particularly effective for glute bridges, clamshells, lateral walks, and as added resistance on squats and hip thrusts. Fabric bands also feel significantly more comfortable against bare skin than rubber equivalents. The set is compact, travel-friendly, and holds up well to washing.
3
Tube Bands with Handles
Bodylastics Stackable Tube Bands
The most versatile system we tested. Bodylastics' stackable design allows multiple bands to be connected to the same handles and anchors, creating resistance levels from approximately 3kg to over 90kg by combining bands. The carabiner connection system is robust and shows no signs of failure under heavy use. Includes door anchor, ankle strap, and carrying bag. The handles are comfortable for extended sessions. This system can genuinely replace a cable machine for most isolation exercises — an extraordinary value proposition for a home gym.
Resistance Band Exercises Worth Knowing
| Exercise | Band type | Muscle target | Difficulty |
|---|---|---|---|
| Assisted pull-up | Pull-up band | Lats, biceps | Beginner–intermediate |
| Banded squat | Pull-up band | Quads, glutes | Intermediate |
| Glute bridge with band | Loop band | Glutes | Beginner |
| Lateral band walk | Loop band | Glutes, hip abductors | Beginner |
| Cable curl (with tube band) | Tube band | Biceps | Beginner |
| Face pull | Tube band | Rear deltoid, upper back | Beginner |
| Banded Romanian deadlift | Pull-up band | Hamstrings, glutes | Intermediate |
💡 What to buy if you're just starting out
If you're new to resistance band training and want one purchase that covers the most ground, buy a fabric loop band set (5 resistance levels) plus a single medium-weight pull-up band. This combination costs under £40 / $50 and covers lower body activation, assisted pull-up training, and basic upper body work — an excellent foundation for a home gym alongside our home muscle building program.
Disclosure: All products were purchased at full retail price. Forge Fitness has no commercial relationship with any brand mentioned.