Training Exercises using the Exertube
Chest Exercises
Chest Press:
Supine position - Resistance placed behind back, abs engaged throughout exercise, press arms up
prior to locked elbows (approx a 90-degree angle)
Standing position - Resistance placed behind back and under armpits, abs engaged, press arms
forward, pull back, elbows 90-degree angle. Can use a partner, or be done on bench in incline or
decline or stability ball.
Chest Fly:
Supine position - Resistance placed behind back and under armpits, abs engaged, palms facing each
other, elbows in slight flexion, arms extend directly above your shoulders with elbow slightly bent,
lower to about 90 degrees. Emphasizing the adduction / abduction.
Standing position - Resistance behind back, abs engaged, same as in supine position. Can be done on
the bench in incline or decline, or on a stability ball.
Push-ups:
Executed with knees down or up in plank. Place band behind back and handles at hands with proper
resistance. Abs engaged, hands slightly shoulder width apart, lower to approx. 90-degree angle of
elbows return to start.
Back Exercises
Shoulder Shrug:
Standing position. Band under one foot or both, feet apart or together. Elevate shoulders and
slightly retract the scapulae then return to start. Relax upper arms and keep chest open.
To intensify can use bench with band underneath.
Upright Row:
Standing position. Band under one foot or both. Can also be done seated on floor or bench with
band wrapped around feet. Retract and depress the scapulae. Lead with elbows and raise the arms
until upper arms are shoulder height. (Error is lifting elbows too high.)
Single-Arm Lat Pulldown:
Holding band in hands, arms overhead, Shoulders relaxed, neutral wrists, abs engaged, bend knees
slightly, feet shoulder width apart, pull-down to one side with one arm until elbows is next to torso.
Then return to start. Other side. Keep hand in peripheral vision at all times.
Seated Rows (Low, Mid, Upright):
Low row - Seated on floor or bench. Band wrapped around feet, legs extended in front, knees can
be bent, abs engaged, neutral spine, retract the scapulae, palms facing one another, pull the band
back, adduct shoulder blades together keeping elbows beside ribs, return to starting position.
Mid row - Same as above with exception of palms facing the floor, drawing elbows back below
shoulder height at 90 degree angle.
Upright row - Same as above with both hands holding both handles together, drawing upward
toward chin with elbows not exceeding should height.
Shoulder Exercises
Front Deltoid Raise:
Standing with band anchored by one or both feet. Abs engaged, elbows slightly bent, feet apart
shoulder distance or one foot in front, knees bent, raise arms forward to shoulder height and return
to start.
Lateral Deltoid Raise:
Same as above, with the action of arms abducting to the sides to shoulder height then return to
start.
Overhead Press:
Standing with band anchored under one or both feet. Hands slightly above shoulder height, elbows
flexed, engage abs, feet shoulder width apart, bend the knees slightly. Press hand overhead until
elbows are extended then return to start. Can do this one arm at a time with band under same foot.
Posterior Shoulder Extension:
Standing with one foot in front, band securely under front foot. Hinge forward at torso about 45
degrees, palms facing inward, engage abs, retract the scapula, abduct the arm to shoulder height
and lower to starting position.
Can also be done on a bench or stability ball.
Rotator Cuff:
External Shoulder Rotation - Can be done seated or standing, holding band in both hands, engage
abs, elbows stabilize against ribs, rotate both arms through full ROM. (open and close). Avoid extra
movement in the shoulders, back or spine.
Internal Shoulder Rotation - Seated with band secured around extended foot. If right leg is
extended, the left hand holds on the handle of band and is rotated internally toward the right body,
then return to start. Keep body stationary.
Triceps Exercises
Overhead triceps press:
Seated on bench or stability ball or standing. Band anchored under staggered foot in standing, or
one hand overhead with band in R hand and one behind back holding bank in L hand for resistance.
Abs engaged, elbows aligned with the shoulders, keep upper arm stationary throughout the entire
exercise, extend the elbows and lift the resistance above the head return to start.
Triceps kickback:
Standing with band anchored under front foot. With handles in both hands, extend the shoulder
rearward until upper arm is parallel with the floor, elbow is flexed, palms facing one another,
contract the triceps until elbows almost fully extend. Return to start.
Biceps Exercises
Bicep Curls:
Standing with band anchored under one or both feet. Feet can be hip distance apart for more
intensity or together for decreased intensity. Knees slightly bent, abs engage, neutral spine, begin
with arms down to sides, curl up with elbows stabilizing next to torso throughout the movement.
Avoid overgripping the handles.
Can also be done on the ball with feet hip width apart anchoring the band.
Upper Leg and Hip Exercises
Squats:
Band secured under feet hip width apart with handles at upper thighs with wrists in neutral position
for decreased resistance, with hands at hips for more intensity and with handles at shoulders.
Neutral spine, abs engaged, lower body with hips moving back as if sitting in a chair. Weight directly
over the heels or mid-foot. Lower to approx 90 degrees of knee flexion return to start.
Outer Thigh Lift:
Standing with band anchored under both feet. Use same squat form adding an abduction of the leg
through a full range of motion. Keep knees soft and abs engaged. Can be done side-lying.
Inner Thigh Lift:
Standing or side-lying. Holding handles in each hand, wrap around one foot and with abs engaged,
stabilize pelvis and spine, move leg across the front of body in full range of motion, externally
rotating the thigh or heel faces ceiling.