Power steering

Muscles worked

, latissimus dorsi, forearms, trapezius.

Execution

1. Attach the elastic band to the pull-up bar and place your foot in the loop.
   
2. Hang with your arms straight, your body taut, and your legs aligned.
   
3. Pull until your chin passes the bar, squeezing your shoulder blades together.
   
4. Control the smooth descent until your arms are fully extended.
   
5. The thicker the belt, the more it reduces the load that needs to be lifted.
   

Tips: Keep your upper body leaning back slightly and focus on engaging your back muscles rather than your arms.

Assisted Muscle-Up

Muscles worked

Back, triceps, shoulders, pectorals.

Execution

1. Attach the strap to the bar and place your feet inside it.
   
2. Perform an explosive pull to bring your chest above the bar.
   
3. Quickly flip your wrists upward and push hard to finish with your arms straight.
   
4. Control your descent and transition smoothly.
   
5. The strap helps you through both phases: the pull and the push.
   

Tips: Keep your movements fluid and coordinated. Don’t rely too much on the resistance band—it should only partially offset your body weight.

Assisted dips

Muscles worked

Lower pectorals, triceps, anterior deltoids.

Execution

1. Secure the strap between the parallel bars and place your knees on it.
   
2. Get into the high plank position, with your arms straight and your shoulders lowered.
   
3. Lower yourself slowly until your elbows form an angle of about 90°.
   
4. Push hard to return with arms straight.
   
5. The strap reduces the weight that needs to be lifted, making the lifting phase easier.
   

Tips: Keep your elbows close to your body to target your triceps, or lean your upper body forward slightly to engage your pecs more.

Front Lever assisted

Muscles worked

: Latissimus dorsi, abdominals, lower back, glutes, shoulders.

Execution

1. Attach the strap to the bar and to your hips.
   
2. Hang in a lever position (body straight and engaged).
   
3. Hold the position for a few seconds, then lower yourself slowly.
   
4. The strap reduces the strain on the torso and helps stabilize movement.
   
5. Work gradually by reducing the resistance of the band.
   

Tips: Keep your body aligned, without arching your back, and tightly engage your abs and glutes to protect your lower back.

Biceps curl

Muscles worked

, biceps, forearms.

Execution

1. Place the band under your feet and hold one end in each hand.
   
2. Keep your elbows close to your body and your palms facing forward.
   
3. Raise your hands toward your shoulders, contracting your biceps and keeping your elbows straight.
   
4. Lower yourself back down without letting up on the tension.
   
5. The tighter the band, the greater the resistance.
   

Tips: Don't swing your body. The movement should be controlled and focused on bending the elbow.

Triceps Extension

Muscles worked

, triceps, forearms, shoulders.

Execution

1. Place the elastic band under your feet.
   
2. Hold the ends of the band, keeping your elbows close to your body.
   
3. Extend your arms until your triceps are fully contracted.
   
4. Slowly return to the starting position.
   
5. Keep your shoulders still.
   

Tips: Control the return phase to maintain constant tension on the triceps.

Front Elevation

Muscles worked

Anterior deltoids, upper trapezius.

Execution

1. Place the band under your feet, with your arms extended at your sides.
   
2. Raise your arms straight out in front of you to shoulder height.
   
3. Lower yourself slowly and under control.
   
4. Keep your back straight and your core engaged.
   
5. Adjust the resistance by changing the tension on the band.
   

Tips: Don't lift above shoulder height to protect your joints.

Horizontal rowing

Muscles worked

Back, trapezius, rhomboids, forearms.

Execution

1. Attach the strap to a fixed point on your stomach.
   
2. Hold the ends of the band with your arms outstretched.
   
3. Pull your elbows back while squeezing your shoulder blades together.
   
4. Slowly return to the starting position.
   
5. Keep your core engaged and your shoulders down.
   

Tips: Focus on contracting your back muscles rather than pulling with your hands.

Pumps with elastic

Muscles worked

, pectorals, triceps, and anterior deltoids.

Execution

1. Pass the strap behind your back and under your palms.
   
2. Get into a plank position with your hands shoulder-width apart.
   
3. Lower yourself slowly until you're almost touching the ground, then push up forcefully.
   
4. The elastic band provides extra resistance during the toughest part of the climb.
   
5. Keep your core and glutes engaged.
   

Tips: Make sure the strap stays centered on your back to prevent it from slipping during the exercise.

Military development

Muscles worked

, shoulders (anterior and middle deltoids), triceps, trapezius.

Execution

1. Place the band under your feet and hold it at shoulder height.
   
2. Push upward until your arms are fully extended—or until one arm is fully extended if you're doing the exercise on one side.
   
3. Slowly lower yourself back down to shoulder height.
   
4. Keep your upper body straight and your abs tight.
   
5. Control the movement throughout its full range of motion.
   

Tips: Avoid arching your back by engaging your core and glutes.

Squat with a resistance band

Muscles worked

, quadriceps, hamstrings, glutes.

Execution

1. Place the band under your feet and hold the ends at shoulder height.
   
2. Stand with your feet shoulder-width apart, then lower yourself into a full squat.
   
3. Push your heels into the floor to push yourself back up.
   
4. The resistance increases as you climb.
   
5. Keep your back straight and your gaze steady.
   

Tips: Use a controlled tempo (3 seconds on the way down, 1-second pause at the bottom) to increase the time under tension without overloading your joints.

Deadlift (one-leg variation)

Muscles worked

, hamstrings, glutes, lower back.

Execution

1. Place the band under your feet or under a support, and hold the ends at knee level.
   
2. Keep your back straight, your knees slightly bent, and lean forward.
   
3. Straighten up by tightening your glutes and hamstrings.
   
4. Control the descent without rounding your back.
   
5. Keep the belt taut at all times.
   

Tips: Imagine “pushing against the floor” with your feet rather than “pulling” with your back to better engage your legs.