The DojoBand Workout Program is designed to provide a full-body workout in a short amount of time. Our resistance bands come in a variety of sizes and tensions so that you can customize your workouts to fit your individual needs.

We offer a wide range of accessories such as door anchors and handles that make it easy to set up a complete home gym.

At Dojo Bands, we are dedicated to providing our customers with a safe and effective resistance band workout program. Our program is designed to help you reach your fitness goals quickly and safely.

Biceps

Standard Bicep Curl

Focus: Short and Long Head

Step 1- Begin in an upright stance with your feet shoulder-width apart, put the band underneath your heels

Step 2- Keep your elbows close to your sides and your palms facing up

Step 3- Slowly curl the resistance toward your shoulder, contracting the long head

Step 4- Hold the position for a second and then lower the resistance back to the starting position

Hammer Curl

Focus: Long Head and Brachioradialis (Forearm)

Step 1- Begin in an upright stance with feet shoulder-width apart, put the band underneath your heels

Step 2-  Use a heavier amount of resistance, since it is a shorter range of motion

Step 3- Use a neutral grip (knuckles should be facing away from you palms facing your sides)

Step 4- Keep your arms close to your body and your elbows tucked in. Then raise your arm until the top part of the band is parallel to your shoulder

Step 5- Squeeze your biceps at the top of the movement, then slowly lower the resistance back to the starting position

Outwards Bicep Curl

Focus: Short Head and Brachialis

Step 1- Begin in an upright stance, feet should be shoulder-width apart, with the band underneath your heels

Step 2- Keep your elbows close to your sides and your palms facing up

Step 3- Slowly Curl the Resistance toward your shoulder, contracting the long head

Step 4- Hold the position for a second and then lower the resistance back to the starting position

 Triceps

Bent-Over Tricep Kickback

Focus:  Long head and lateral head of the triceps

Step 1- Tie the band on an object that can support the weight

Step 2- Bend at the waist, keeping your back straight, until your arm is parallel to the floor

Step 3- Keeping your arm at your side, extend your arm until it is straight out

Step 4- Keep the tricep stretched for a brief period then slowly return to the starting position

Overhead Tricep Extensions

Focus: Long head of triceps

Step 1- Start by standing with your feet slightly wider than your hips, with a resistance band looped around your feet

Step 2- Pull the band up overhead so that your arms are fully extended above your head

Step 3- Bend your elbows to bring the band behind your head, keeping your elbows close to your ears

Step 4- Pause briefly in this position, then press your arms back up to the starting position

Tricep Pull-Aparts

Focus: Long head, medial head, lateral head of triceps

Step 1- Begin in an upright neutral stance holding your resistance band parallel to the floor at shoulder height.

Step 2- Position each hand close to the end, where the band is taut but not yet stretched out. The ideal positioning is slightly wider than your shoulders. 

Step 3- Your arms should also be parallel to the floor and bent at the elbow.

Step 4- Keeping your hands steady at shoulder height, pull the ends of the band away from each other as you straighten your arms.

Step 5- Once your arms are straight out, Pause briefly and slowly return back to the starting position

Shoulders

Lateral Raises

Focus: Delts, (Mid Delts)

Step 1- Begin by standing with your feet hip-width apart, put the band under your heels and stand in an upright position

Step 2- Grab the handles of the band with Both hands

Step 3- Proceed to Engage your core and lift your arm straight out to your side, away from your body

Step 4- Hold the position briefly, then return to starting position

Tip- Our recommended rep range is 8-10 reps per set, use a lighter amount of resistance to stress form and increase shoulder activation. 

Standing Front Raises

Focus: Delts, (Front Delts)

Rear Delt Flys (Anchored)

Focus: Delts, (Rear Delts)

Step 1- Anchor the band on top of your door object level with your chest

Step 2- Begin by standing with your feet hip-width apart

Step 3- Grab the band with both hands

Step 4- Proceed to pull the band directly outwards until your arm is straight out to your side

Step 5- Hold the position briefly, then return to starting position

Chest

Standing Chest Press (Anchored)

Focus: Upper and Mid Chest

Step 1- Insert anchor at midpoint of door, then facing away from door, grab both handles in each hand

Step 2- Hold the band in both hands at chest level with your palms facing away from you

Step 3- Keeping your arms straight and elbows horizontal, press the band away from your chest and extend your arms in front of you

Step 4- Make sure to squeeze your chest at the top of the motion and hold for a brief period, then slowly bring your arms back to the starting position.

Standing Decline Press (Anchored)

Focus: Lower Chest and Anterior Delt

Step 1- Insert anchor at midpoint of door, then facing away from door and grab handles, one in each hand

Step 2- Step 1-2 feet away from door, one foot behind the other in a staggered stance (lean slightly forward and keep your core engaged)

Step 3- Lift elbows until completely bent and pointing back, with hands lower than shoulder height, palms faced down

Step 4- Press both arms at a downward angle, until your arms are fully extended and your chest is contracted

Step 5- Squeeze your lower chest for a brief moment and slowly return to the starting position

Cross Body Chest Fly

Focus: Mid and Upper Chest, Anterior Delt

Step 1- Stand with your feet shoulder-width apart, put your heels on the band and grab both handles

Step 2- Stand in an upright position and have your palms facing forward

Step 3- Move your arm up and across your body with the goal of reaching the height of the opposite shoulder, allow your elbows to slightly bend

Step 4- At the height of the movement squeeze your upper chest for a brief second and slowly return back to the starting position

Back

Seated Row

Focus: Mid and Upper Back

Step 1- Start by sitting on the floor and wrapping the band at the heel of your feet, hold the handles in a neutral grip, thumb should be on the outside part of the handle

Step 2- Bend forward slightly, keeping your back straight and your core engaged

Step 3- Begin by slowly pulling the band toward you, focusing on engaging your back muscles and keeping your arms straight

Step 4- Keep your back straight, and control the motion as you pull the band toward you

Step 5- Once you have pulled the band all the way toward your chest, Squeeze your back and pause for a second and then slowly release the band back to the starting position

Reverse Fly

 Focus: Upper Back and Rear Delts

Step 1- Begin by standing with your feet shoulder-width apart, your feet should be standing on top of the band

Step 2- Grab The opposite handle with the opposite hand, the band should be making the shape of an X

Step 3- Lean Slightly forward and proceed to extend your arms out and in front of you

Step 4- Engage your core, keep your arms extended, and use your upper-mid back muscles to lead the movement

Step 5- When your arms reach directly out to your sides, squeeze your back and return to the starting position

Straight Arm Lat Pulldown (Anchored)

Focus: Lats and Mid Back

Step 1- Insert anchor at top of door, facing the door, step back 1-2 feet and kneel keeping your back straight

Step 2- Slightly lean forward and proceed to grab both handles with your palms facing downwards

Step 3- Drive your elbows back and to your sides, then pause for a brief second and squeeze your lats together

Step 4- Then return to the starting position and control the resistance on the way back allowing your lats to expand