You’re probably aware that elastic bands are effective for adding resistance to just about any lift, and can also be used alone for simple exercises like biceps curls and triceps pressdowns. With a little imagination, however, bands can be incredibly versatile.

Add these three moves to your routine to create a unique training stimulus for your rear delts (band pull-aparts), core (static holds), and hamstrings (seated leg curls). If your gym doesn’t have bands, get a set from or some FlexBands from

Static Hold

Tie one end of the band to a sturdy anchor point like a power rack at about hip height. Hold the band with your hands together in front of you and step laterally away from the anchor point until it’s difficult to keep your body from rotating. Hold for time.

Band Pull-Apart

Hold an elastic band in front of you with your elbows locked out. Pull the band apart without bending your elbows until the band touches your chest.

Seated Leg Curl

Tie one end of the band to the base of a power rack and sit on a bench so you have to stretch the band to loop around your ankles with your knees extended. Flex your hamstrings and bend your knees to 90 degrees.