The Resistance Band Warm-Up I Do Before Every Session

A good warm-up doesn't need a full gym. This is the exact resistance band warm-up I run through before I train: eight movements that wake up your shoulders, core, quads and biceps, done as a circuit three times through. It takes one band and about ten minutes. Every movement has an adaptation to make it easier or harder, so it works whether you're brand new to strength training or lifting heavy. If you find warming up overwhelming or hard to start, having a fixed, repeatable routine like this removes the decision fatigue. You just follow the sequence.

What you need: One resistance band and an anchor point (a door anchor, a squat rack, or anything sturdy at the right height). That's it.

How to do it: Work through all eight movements in order, then repeat the full circuit three times before you start your main session.

1. Face pulls - 10 reps

Set the band at around eye height. Bring your hands in from the top and step back so there's tension in the band. Pull towards your forehead, thinking about bringing your elbows up as you pull. If you're hitting yourself in the face, you need a stronger/heavier band.

2. Terminal knee extensions (TKEs) - 20 reps each leg

This one wakes up your VMO, the teardrop part of your quad just above the knee. Set the band at around knee height and loop it just above your knee joint. Stand square to the anchor point, flex your knee in a few inches, then pull it back and lock it out. Keep the rest of your body still and both feet flat, so only your knee joint moves. It's a small movement and you shouldn't feel it much, but the difference it makes is huge. I do this every single time I train.

3. Overhead tricep extension - 10 reps

Set the anchor point at around waist height and turn so your back is to it. Bend at the elbow, keeping your upper arm still, then extend. To make it harder, step further away for more tension.

4. Pallof press - 10 reps each side

Stand sideways on to the anchor and grip the band. Fire your arms straight out in front of you. This is an anti-rotation movement, so you're stopping your body from swinging back towards the anchor point, which fires up your core and obliques. Great for getting your stabiliser muscles working before you lift. Do 10 each side.

5. Band shoulder dislocations - 10 reps

Hold the band with enough tension to feel challenging but still get a full rotation over your head. Too close together and you'll get stuck at the top; too far apart and you'll catch yourself with the band. Let your wrists rotate as you go, as that's what allows the full range. Good for loosening the shoulders.

6. Band pull-aparts - 10 reps

Find a tension that lets you pull the band all the way apart. Move your hands closer together to make it harder, further apart to make it easier.

7. Overhead pull-aparts - 10 reps

Same movement as above but overhead, letting the extra band hang behind you. Do this standing. Hands closer together for more challenge, further apart for less. Opens up the shoulders and gets you ready to move.

8. Bicep curls - 10 reps

Stand on the band with your feet, bring your hands in, tuck your elbows by your sides and curl up. Too easy? Widen your stance to take up more band. Too hard? Stand on it with one foot instead of two.

Then go train. Run the full circuit three times through and you're warmed up and ready.

There's always an adaptation that can be made. Every movement here scales up or down, so don't worry if you need to adjust. That's the point.

Frequently Asked Questions

How long does this resistance band warm-up take?
Around ten minutes. You run through the eight movements as a circuit and repeat it three times before your main session.

Do I need any equipment other than a resistance band?
No, just one resistance band and a sturdy anchor point at the right height, such as a door anchor or a squat rack.

Is this warm-up suitable for beginners?
Yes. Every movement has an adaptation to make it easier or harder, so you can scale each one to your level.

What are terminal knee extensions good for?
TKEs wake up your VMO, the part of your quad just above the knee. Keeping the rest of your body still, you flex your knee in a few inches and lock it back out. It's a small movement that makes a big difference to how your knees feel under load.

How many times should I repeat the circuit?
Three times through, then go into your main training session.