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Exercises

Pallof Rotations

We recommend using one of these resistance bands to do this exercise:
X-LIGHT
LIGHT
MEDIUM
HEAVY
X-HEAVY
Missing the right band? Click here

Follow these steps

  1. Attach the band to a door with a door anchor (height: around chest level)
  2. Step away from the anchor point and turn 90 degree – (shoulders aligned with the band path)
  3. Get a wider stance for stability – Bend your knees slightly
  4. Grab the band between your hands
  5. Extend your arms forward to full extension
  6. Rotate your upper body away from the anchor point until your arms point to the side
  7. Return slowly to the middle position
  8. Repeat for reps (Don’t forget the other side!)

Muscles Trained

Variations

Pallof Rotations - Arms Up

More Exercises

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Exercises

In the Exercises section you find all different exercises you can do with resistance bands. Use the filters to filter for the band type or the muscle group you’re looking for. Inside the exercises you will also find variations of the exercise.

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Here are the exercises

Challenges & Quick Workouts

Use our challenges and quick workouts to get in touch with new exercises or just some variety.

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Here are the challenges + quick workouts

Workouts

We have workouts that will fit your goals. You can choose the resistance band type, your primary training goal and how often per week you want to work out and our workouts will give you the best results.

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Here are the workouts

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Workouts

We have many different quick workouts that you can choose from and that will fit your goals.

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You want to get in shape and put a focus on your body while doing it? Great, then this workout is for you.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Looking for a quick cardio session which incorporate resistance bands? Look no further. This one will get your lungs working in no time.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is all about the lower body. Grab your bands and see if you can make those legs shake.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A quick and effective workout to target your glutes.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Get an effective burn workout that will work your whole body general fitness.
Please select what type of resistance bands you use.
Loop
Tube
Mini
In this session you will work your triceps and biceps to the ground and challenge your lungs with some plyo work.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Find out how effective slowing down exercises can really be with this full body workout .
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout includes functional exercises to target your whole body in a quick session.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Take care of all 3 pushing muscle groups - chest, shoulders and triceps and get some cardio in as a finisher to boost your fitness.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Challenge your lower body with this workout full of dynamic and cardi movements.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A mix of slow and fast. Work on your muscles with slow motion exercises and hit the cardio part with some plyo.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Our bread and butter Cardio HIIT workout with resistance bands!
Please select what type of resistance bands you use.
Loop
Tube
Mini
Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.
Loop
Tube
Mini
In this quick training you will use all the muscle in your upper body with the most effective exercises.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Jumping and crunching - that's what this workout is all about. Work your leg and your core muscles in a quick training.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Please select what type of resistance bands you use.
Loop
Tube
Mini

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30 days*
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Recurrent billing. Cancel anytime. The subscription will automatically renew unless auto-renew is turned off before the end of the period. We will not charge you during the 30-day free trial period, you can cancel your subscription anytime during that period in your account

Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Start Tutorial

Welcome to the BIQ Resistance Band App!

This is the quick tutorial to show you all the featured this app has to offer. You can quit the tutorial at any time by simply clicking the ‘X’ in the top right corner.

Start Tutorial

Please choose your plan

Save 16%

$7.49
/month

billed annually ($89.99)
Flexible

$9.99
/month

cancel anytime
Did the generator for the Individual Program and after the free week I joined the pro membership and I’m in Week 6 now and results are really showing. Absolutely worth it and I can fit the workouts in my daily life pretty well.
Mariah
I absolutely love how every exercise is explained, every workout leads you through with the timers – you can focus on the workout and don’t need to care about anything else.
Mathias
Got the 7-day trial from the newsletter and tried some of the pro workouts – what can I say, really great. I can choose the workout that I feel fit my style and it really delivers results.
Chris

Recurrent billing. Cancel anytime. The subscription will automatically renew unless auto-renew is turned off before the end of the period. You can cancel your subscription anytime in your account

What type of Resistance Bands do you use?
Loop Bands
Tube Bands
Mini Bands
Take care of your shoulders and take a short and effective workout to keep them healthy. Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout will tests your arm muscles in a quick and intensive session. Ready for the challenge?
Please select what type of resistance bands you use.
Loop
Tube
Mini
Build your abs, obliques and spinal erectors to get the sixpack core you've ever dreamt of.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A strong core will make you stronger and more athletic overall. This workout is there to help you get that strong core.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Take care of your shoulders and get a sort and effective workout in to keep them healthy.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout combines functional and core exercises in a time effective session.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Constant sitting takes a toll on our posture. To balance this out we give you a quick and effective workout to improve your posture.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is all about getting your feet off the ground and getting a sweat on. A great and quick session to burn calories.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A combination of plyometrics and core work. Get your lungs working and challenge your abs.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Fight those fat cells with this sweat-inducing full body cardio workout.
Please select what type of resistance bands you use.
Loop
Tube
Mini

X

Exercises

In our exercise library, you will find all possible exercises with detailed instructions and variations. Use the filters to find new exercises or important tips how to perform them right

Next
Slow down your reps in this lower body strength workout and feel your lower body become stronger.
Please select what type of resistance bands you use.
Loop
Tube
Back and biceps - the pulling duo. Challenge them with this workout and see how they will grow in no time.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Want bigger shoulders and bigger arms? This is the workout to make that happen.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout will help you grow your arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Take care of all 3 pushing muscle groups - chest, shoulders and triceps. With this workout you will get them bigger and stronger.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A full body cardio session with resistance bands which will make you sweat!
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is key to get stronger in your pulling movements - the back muscles and the biceps will be the main movers in this session.
Please select what type of resistance bands you use.
Loop
Tube
This workout will help you to build strength in you whole body.
Please select what type of resistance bands you use.
Loop
Tube
With this workout you will work your whole body.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for strength. Bring it!
Please select what type of resistance bands you use.
Loop
Tube
Strong legs and glutes is what you get after doing this workout. Let's go!
Please select what type of resistance bands you use.
Loop
Tube
In this workout you will use the isometric concept to build functional strength.
Please select what type of resistance bands you use.
Loop
Tube
With this workout you will build strength in all 3 pushing muscle groups - chest, shoulders and triceps.
Please select what type of resistance bands you use.
Loop
Tube
This workout will help you grow stronger arms - the triceps and biceps will get worked to the ground in this session.
Please select what type of resistance bands you use.
Loop
Tube
Hit the breaks and build strength in your upper body with this slow motion upper body workout.
Please select what type of resistance bands you use.
Loop
Tube
This workout is all about your biggest upper body muscle groups. The Chest and the Back. Pushing and pulling in one session for mass. Bring it!
Please select what type of resistance bands you use.
Loop
Tube
Mini
Please select what type of resistance bands you use.
Loop
Tube
Mini
Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Hit your legs, glutes, arms and your cardio session in one go with this workout.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Challenge your lower body with this plyometrics workout to get the lungs going and the lower body pumping.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This cardio session incorporates resistance bands to make it effective and not repetitive.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.
Loop
Tube
Mini
A mix of slow and fast. Work on your muscles with slow motion exercises and burn those fat cells with some plyo.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Hit your chest and back muscles in the first part of this workout and finish off with plyo movements in the second part.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Challenge your lower body with this plyometrics workout to get the lungs going and the lower body pumping.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This cardio session incorporates resistance bands to make it effective and not repetitive.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Strong legs and glutes is what you get after doing this workout. Let's go!
Please select what type of resistance bands you use.
Loop
Tube
Mini
Our bread and butter HIIT workout with resistance bands!
Please select what type of resistance bands you use.
Loop
Tube
Mini
Please select what type of resistance bands you use.
Loop
Tube
Mini
Fight those fat cells with this sweat-inducing full body cardio workout.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is a combination of muscle building exercises for your lower body and cardio movements.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is all about the legs and the glutes. We will start with some muscle work and finish with cardio for the best fat burning effect.
Please select what type of resistance bands you use.
Loop
Tube
Mini
This workout is an upper body session with slow and controlled exercise execution.
Please select what type of resistance bands you use.
Loop
Tube
Mini
Slow down your reps in this lower body workout and feel the burn in your legs.
Please select what type of resistance bands you use.
Loop
Tube
Mini

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