Resistance

41" Resistance Bands
Table of contents
Before Using Your Band...............................................................1
Care Instructions...........................................................1
Which Band Is Right For You?.....................................................2
About Your Serious Steel Band................................................3-4
41" Band Multiple Uses................................................................5
Stretching................................................................................6-11
Resistance Training...............................................................12-21
Pull-Ups................................................................12-13
Arms & Shoulders..................................................14-16
Back.....................................................................17-18
Chest..........................................................................19
Legs.....................................................................20-21
Banded Barbells...................................................................22-23
Speed & Agility......................................................................24-25
Serious Steel Products.........................................................26-29
About Us....................................................................................30
© Copyright 2018. Serious Steel, LLC. All rights reserved.

www.serioussteel.com
Before using your band
• Inspect bands before every use. • Bands should not be misused or abused.
• Always check equipment for wear or damage. • Warm up and stretch before using equipment.
If any defects are found, do not use product. • Some metals may cause discoloration of the
• Pull-up bands are NOT toys. Keep equipment latex band, especially when wet.
away from children. • Consult with your physician before beginning
• Supervision is suggested for any person un- any exercise regimen.
der the age of 18. • Do not wrap band around sharp edges, wood,
• Wear shoes as well as appropriate clothing or knurled areas on barbells or pull-up bars.
when using pull-up bands. • If you must wrap around non-ideal areas, use
• Practice the suggested exercises without a a towel around the area to prevent the band
power band to become comfortable with the from being damaged.
movements before adding resistance.
Warning: Caution:
• Do NOT stretch band(s) more than 2.5x • Serious Steel bands are 100% natural latex
its(their) length or over 100". and are 99.9% free of soluble proteins (latex
allergens). Latex bands may cause a reaction
• Never place bands around your neck.
if you are sensitive to latex.
• Please be sure to wash your hands before
touching your face or eyes.
• If you have a severe reaction, discontinue
using the bands.
Care Instructions
To clean the band and minimize rubber scent,
run the band through a damp paper towel or cloth
towel with a small amount of soap. This should
minimize any residue and the rubber scent. Do
not allow band to come in contact with metal
when wet.
Leaving bands in highly humid rooms can perpetuate the aging process of the latex band.
Do not store in extreme cold or hot temperatures as it can lead to
the deterioration of the band.
Serious Steel Fitness, LLC assumes no liability for accidents or damages that
may occur with the use of Serious Steel Fitness products.

www.serioussteel.com 1
Which Band is right for you?
#0 Orange #1 Purple
1/4” x 4.5mm 1/2” x 4.5mm
Resistance: 2-15lbs Resistance: 5-35lbs
#2 Red #3 Blue
13/16” x 4.5mm 1.125” x 4.5mm
#4 Green #5 Black
1.75” x 4.5mm 2.5” x 4.5mm
About your serious steel band
The Serious Steel Fitness 41" bands can stretch up

to 2.5 times their original length (or over 100").
These bands are made from 15 continuous layers

of rubber latex. Our bands are guaranteed from
snapping or breaking for 90 days.
1 Bands should not be abused or misused
2 do not wrap around sharp edges, wood, or knurled areas
3 Combining with multiple sizes gives you more levels of tension
While every precaution has been taken in the preparation of this guide, the publisher and authors
assume no responsibility of errors or omissions, or for damages resulting from the use of the
information contained herein. Please consult a physician or medical professional before beginning
any fitness program.

About your serious steel band
0 1 2 03
Orange Purple Red Orange
Blue
1/4"x4.5mm 1/2"x4.5mm 13/16"x4.5mm 1.125"x4.5mm
1/4"x4.5mm
Resistance: Resistance: Resistance: Resistance:
2-15lbs 5-35lbs 10-50lbs 25-80lbs
2-15lbs
4 5 6 7
Green Black Yellow Orange
1.75"x4.5mm 2.5"x4.5mm 3.25"x4.5mm 4"x6.4mm
Resistance: Resistance: Resistance: Resistance:
50-120lbs 60-150lbs 90-250lbs 120-300lbs
We have added guidelines to the exercises in this guide.

The color of the box corresponds to the band and the letters correspond to either a beginner,
Moderate, or advanced tension level for the specific exercises it applies to.
Please see the examples below.

Understanding The Icons:
B - Beginner
B
This icon indicates that the
beginner tension level would
be the purple #1 band.
M - Moderate
M
This icon indicates that the
moderate level tension would
be the red #2 band.
A - Advanced
A
This box indicates that the
advanced level tension would
be the blue # 3 band.
4
41" band Multiple Uses
Our 41” bands have a wide variety of uses and exercises you can complete with them.
This guide will focus on three techniques that our bands are most commonly used for...
Stretching/Mobility Resistance Training Banded Barbells
While it is important to note that there may be exercises excluded from this guide you can complete
with 41" bands we suggest that you follow our guidelines and regulations about the proper use and
treatment of our bands. Even though every precaution has been taken in the preparation of this
guide, the publisher and authors assume no responsibility of errors or omissions, or for damages
resulting from the use of the information contained herein. Please consult a physician or medical
professional before beginning any fitness program.

Stretching/Mobility
Calf:
B
In a sitting position hold onto one side of the band
with your hands and loop the other end around
one or both feet. Gently pull, creating tension on
the top of your foot. Push your heel away from you
to increase the intensity of the stretch.
Calf & Hamstring:
B
Lie on your back (or in a sitting position) and loop
the band around one foot, while grabbing the end
of the band to create tension. Gently pull your
leg towards you, stretching the hamstring. Once
finished, repeat with the other leg.
Hip & Glute:
B
Lie on the floor and loop the band around the left
or right foot, grabbing onto the band with the oppo-
site hand. Straighten the right leg out on the floor
and gently lower the left leg across the body and
to the right as low as you can go feeling a stretch
in your right hip and glute. Repeat on the other leg
as needed.

Stretching/Mobility
Quad & Hip Flexor:
B
Lay on your stomach with one leg straight out
while the other leg is slightly bent to the outside
behind you. Loop the band around your bent foot
and gently pull your foot towards the glutes to
stretch your hip flexor and quads. To get more of a
stretch in your hip flexor pull the band towards the
side of your body opposite from your foot where
the band is.
Torso:
B
In a sitting or standing position, hold on to each
side of the band and pull taut. To stretch the left
side of the torso, pull gently with your right hand
and lean. Do the same for the left.
Upper Back & Chest:
B
In a standing position, pull on the band with both
hands while drawing your shoulder blades
together and hold this position.

Stretching/Mobility
CHEST STRETCH:
B A
In a sitting or standing position, grip the band with
a wide grip up over the head. Gently pull the arms
out and down as low as you can to stretch the
chest. If you have shoulder problems, you may
want to skip the exercise.
Calf & Hamstring:
B
This is a great stretch that tackles the calf and the
hamstring muscle. In a seated position, loop the
band around your feet and grasp onto the band
until you feel the tension. Lean back slightly and
push your heels out to stretch the calf.

Stretching/Mobility
Pectoral:
B
Anchor or choke the band around a stationary
pole and grasp the other end of the band with one
hand. Position your body at a slight angle away
from where the band is anchored and pull gently
to stretch the outer muscles of the chest. This is a
great stretch after a killer chest workout!
Outer Hamstring:
B
Lie on your back and loop one end of the band
around the top of your foot. Wrap the band around
the inside of your calf, and then back around your
knee and grasp the other end of the band. While
holding tight onto the band, move your leg toward
your other leg to stretch out the outer hamstring
muscles.
Lowerback & Hamstring:
B
Loop the band around your feet, grasp onto the
band and lean forward slightly while pulling the
band toward you. You should feel a stretch in the
hamstrings and lower back.

Stretching/Mobility
Tricep Stretch:
B
Position the band behind your head so that the
band hangs down behind your body. Reach
behind your back or your waist with your opposite
hand and grasp the opposite end of the band.
Position your upper arm close to the back side of
your head and hold onto the band. Now pull down
with your opposite hand on your lower arm. Hold
the stretch and then repeat or switch the stretch to
your opposite arm.
Chest & Bicep:
B
Grab your favorite Serious Steel band and grip the
two ends behind your back. Gently begin pulling
the band to increase the tension and hold.

Stretching/Mobility
Shoulder activation:
B A
Grab the band about 1 foot in from the end. While keeping your back tight and lats engaged, begin
slowly pulling the band apart. Your arms should be slightly bent as you finish the pull apart.
Remember to squeeze your shoulder blades together on each rep.
Note: These exercises are not meant to be strenuous or taxing. They are purely meant for
warming up your shoulder joints and muscles prior to working out.
It is recommended that our #0 Orange Band be used.
Note: to adjust tension, change the width of your grip on the band.
Complete 8-12 reps of each stretch.

Resistance Training: Pull-ups
Getting Set-Up:
• Drape the band over the bar.
• Pull one end of the band
through the other end.
• Pull the band so that it tightens
or is choked against the bar.
Positioning the band:

• Secure the band around your
knee or shin for less assistance
or secure the band around your
foot to add more assistance.
Note: You may need to use a stool,

chair, or plyo box in order to use the band
and be at a height that allows you to
secure the band to your body.*
* If the band was longer and came to the

floor, the amount of assistance it would
give you to complete your pull-ups would
be less or none.
Hand position:
• Position your hands facing
away (Pronated Grip) to
perform the pull-ups.
• Grip the bar with your hands
outside of your shoulders.

Resistance Training: Pull-ups
Sample Workout
Band assisted pull-ups are a great way to get started on your pull-ups journey.
Whether you need to start with the most assistance or just a little bit of assistance to get
you over your pull-up plateau, we have a band for you. If you are trying to improve the
number of pull-ups you can do and you have multiple bands, try this routine.
• Grab your lowest tension band that you can do pull-ups with and start doing pull-ups.
• After you reach failure on that band, continue your pull-ups using more assistance
with the next band and so on.
• This is an intense back burning workout.
B B M M A 13
Resistance Training: Arms
Two-Arm Bicep Curls:
B M A
Position your feet shoulder width apart on top of
the band. Grasp the band with both hands and
slowly raise your hands toward your shoulders
while bending at the elbow and then slowly lower
your arms to the beginning position. Be sure to
keep your back straight during the entire exercise.
To adjust band tension, adjust feet closer or further
apart. A wider stance will add more tension, while
a closer stance will create less tension.
Tricep Push Downs:

B M A
Anchor the band to a door or to a pull-up bar as
pictured. Grasp the band with both of your hands
and extend your arms straight down while bending
them at the elbow. Return your hands to the start
position.
Note: This exercise can be performed with one arm.
Tricep PuLL Downs:

B M A A
Position the band behind your head so that the
band hangs down behind your body. Reach
behind your back or waist with your opposite hand
and grasp the opposite end of the band. Position
your upper arm close to the backside of your head
and hold onto the band. Now pull with your opposite
hand on your lower arm.

Resistance Training: Shoulders
Wall Walks:
B A
Use the 20" band or wrap the 41" band around
your wrists a couple times or fold it so it has a
greater amount of tension. Face the wall and
move your hands side to side, while walking along
the face of a wall.
Note: Keep the band taut during movement.
Lateral Raises:
B M A
Position your feet shoulder width apart and
position the bands underneath each of your feet.
Grab the other ends of the bands and raise your
arms out until parallel to the floor. Be sure to
adjust the band to find the right resistance. Do not
strain your shoulders. This can also be completed
with a single band. On the same standing position
but instead loop the band underneath both of your
feet and raise as if you had two.
Note this will be much more difficult than if you had
two bands.
Front raises:
B M A
With your feet positioned shoulder width apart,
place the bands under each of your feet. Grab
each band and raise your arms in front of your
body. We suggest using the #0 Orange
Mobility Band. This exercise can be performed
with a single band. Grip one band with both hands.
This exercise can also be done with just one hand.

Resistance Training: Shoulders
Rotator cuff:
B A
Choke the band around a stationary object such
as a power rack. Grab the other end of the band
with one hand. With your elbow bent at 90
degrees, go from a parallel position to a
perpendicular position with your arm. We suggest
you use the #0 Orange Mobility Band for
beginners trying this exercise.
External Rotation:
B A
Choke the band around a stationary object such
as a power rack. Grab the other end of the band
with your outside hand. With your elbow bent at
90 degrees, pull the band away from where it is
choked. Switch hands to perform internal rotation.
We suggest using the #0 Orange Mobility Band for
this exercise.
Upright Row:
B B M A
To perform this exercise your feet should be
shoulder length apart. Stand on the band and pull
the left side of the band with your right hand and
the right side of the band with your left hand.
Slowly pull the band up to the base of your chin.

Resistance Training: Back
Lat Pull Down:
B B M A
Loop one end of the band around a pull up bar or
use a door anchor to secure the band in the position
needed to complete this exercise. Once the band is
secured, assume a seated position and grasp the
band with each hand while keeping both hands about
shoulder length apart. Slowly pull down the band to
about the middle of your chest and slowly return the
band to its starting position.
Seated Back ROw:

B B M A
Anchor the band around a pole or a stationary bar
such as the side of a work out rack. In a seated
position grasp each end of the band. Position
yourself so that there is slight tension on the band.
Now pull each hand simultaneously toward your
body while contracting your lats. Hold this position
and return slowly to the starting position.
Good Mornings:
B M A A
Position your feet just less than shoulder width
apart and secure the band underneath your feet.
Secure the opposite end of the band behind your
neck. Keep your legs straight and bend at your
waist until you are close to parallel to the floor.
Slowly rise out of the starting position so that your
back is almost perpendicular to the floor but not so
much that the band will come off your neck. Briefly
hold the pose for a second and slowly return to the
starting position.
This is an advanced movement.
Perform with caution. 17
Resistance Training: Back
Bent Barbell Row:
B M A
Bend your knees slightly while holding the bar.
At the same time bring your torso forward over
the top of the bar. Keep your back straight and
tight. As you pull the barbell toward your stomach,
squeeze your shoulder blades together.
Deadlift:
B M A
Take one end of the band and loop it over the
sleeve of the barbell. Take the other end of the
band and loop it over the end of the other barbell
sleeve.
This exercise can also be done with two 20" bands.
Rear Delt Rows:

B M A
Secure the band around the top of a power rack or
stationary object. Grab the band with a shoulder
lengths distance and slowly pull the band toward
your chin. Remember, keep your head up and
squeeze your shoulder blades together.

Resistance Training: Chest
Bench Press:
B B M A A
Position yourself on a flat bench and loop the
bands on each side of the barbell. Loop the other
end around the band pegs or wrap them around
dumbbells as pictured in the image below. Slowly
press the barbell away from you, and then slowly
return to the starting position. Adjust the band size
and resistance for a more effective workout.
Bench Press with dumbbells:

B B M A A
No pegs, No Problem! Position yourself on a flat
bench and loop each band around dumbbells as
pictured. Slowly press the barbell away from you,
then slowly return to the starting position.
**Make sure to use dumbbells that are heavier than the

max tension band you are using**
One Band Bench Press:

B B M A A
Position yourself on a flat bench and loop one of
the bands around a barbell as pictured or just grab
the ends of the band and start your press.

Resistance Training: Legs
Squats:
B M A A
Position your feet slightly wider than shoulder
width apart and secure the band underneath your
feet. Be sure to secure the band at the middle of
your feet. Now secure the band over the top of
your shoulders. Squat down while keeping your
core tight and your posterior chain engaged. Make
sure to keep your weight back and centered in
your heels, do not lean forward.
Squats with Barbell:

B M A A
Position your feet a little wider than shoulder width
apart and secure the bands around each side of
the barbell. Secure the other ends of the bands
around the band pegs or heavy dumbbells. Squat
down while keeping your core tight and your
posterior chain engaged. Make sure to keep your
weight back and centered in your heels, do not
lean forward.

Resistance Training: Legs
Hip Abduction:
B A
Anchor the band to a stationary object. Secure the
other end of the band around the outside of your
ankle, as pictured. Swing your leg out and away
from where the band is anchored or away from
your inside leg. Keep your leg straight and do not
bend your knee.
Hip ADduction:
B A
Anchor the band to a stationary object. Secure the
other end of the band around your inside ankle.
Swing your leg out and away from where the band
is anchored but towards and past your outside leg.
Keep your leg straight and do not bend your knee.

Banded Barbell sEt-up
Bench:
B M
Setting up bands for the bench press speed work
can be done a few ways if you do not have band
pegs.
As shown in picture 1, you can choke the band, or
1 2
you can loop the band as shown in picture 2.
We recommend the #0 for benchers who cannot

bench more than 315lbs and our #1 band for those
who can bench over 315lbs.
Deadlift/rackpull:
B
There are a couple ways to set up bands for
deadlifting speed work. The first shown in picture 1
is your typical set up for an individual who cannot
1
pull over 405lbs. Picture 2 shows the set up for an
individual who can pull over 405lbs.
Note: Picture 1shows half the band over the

bar and half the band under the barbell. Picture
2 shows the entire band over the barbell.
We recommend using a pair of the #1 bands for

banded deadlift speed work.
2 © Copyright 2018. Serious Steel, LLC. All rights reserved.

Banded Barbell sEt-up
Squat:
B M A A
Much like the bench and deadlift there are a
variety of ways to set up the band for squats if the
band pegs are not available. The key is
getting each side to mirror the other side so that
the tension is the same. If you have band begs,
set up the pegs exactly the same way on opposite
1
sides of your rack. If you do not, make sure you
choke the band so that it mirrors itself on each
side of the rack.
For instance, the band to the left (Picture 1) shows
the choke facing outwards, not in as shown in
Picture 2.
We recommend our #1 bands for those who squat

in the 110-225 range, #2 bands for those who
squat in the 215-305 range, #3 bands for those in
the 315-550 range, and #4 bands for those 550
and up.
2
Bench Deadlift SQUAT
Bench Max/ Band Deadlift Max/ Band Squat Max/ Band
100 - 250 / #0 Under 405 / Half #1 100 - 225 / #1
250+ / #1 Over 405 / Full #1 215 - 305 / #2
315 - 550 / #3
550+ / #4

Resistance Training:
Speed & Agility
Resistance speed Training:
B M A
Grab two bands and clear some space. Wrap
one band around your shoulders like a backpack
and wrap the other band through the back. Have
your partner grab the other end and them pull the
bands taut while you try to move forward.
Reaction Ball Training:

Great for agility, and for hand eye coordination!
Reaction ball training is also an excellent drill for
baseball players! Find a wall or grab a partner,
start at about 10 feet away and toss the ball
towards the wall or partner and try to catch it either
on the bounce back or as your friend throws it to
you. As previously stated, this is a great drill for
infield play in baseball. Have a coach, or team-
mate throw you a grounder from about 15-20 feet
away, field it, and throw it back to another
teammate or coach.

Resistance Training:
Speed & Agility
78" Agility Bands:
B M A
Grab a 78" resistance band and anchor it to a
fixed object. Try a set of lateral runs, back pedals
and cone sprints. For an intense workout set up
multiple cones at different distances. Keep moving
the cones further out of reach after each set of
runs. Our 78" bands come in three levels (Light-
Blue, Heavy- Green, and Extra Heavy- Black).

Serious Steel products
12" Resistance Bands 20" Deadlift Bands
78" Resistance Bands Mini Loop Band Set
Mobility Floss Hip & Glute Activation Band

additional products
12, 16, 18" Wrist Wraps 60 & 80cm Wrist Wraps
Gymnastic WOD Grips Figure 8 Straps
Padded Cotton Strap USA Lifting Straps

additional products
USA Speed Straps USA Olympic Straps
Knee Wraps Comp. Knee Wraps
10mm Double Prong Belt 10mm Single Prong Belt

additional products
Steel Gripper / Grip Trainer Vise Gripper
Nylon Handle Jump Rope
PlateMates Fractional Plates

About us
Serious Steel Fitness is located in Roanoke, Virginia.
Serious Steel Fitness was established in 2009 with the goal of providing high quality exercise and
fitness equipment at a great price with great customer service through our
website and third-party selling platforms.
Prior to establishing Serious Steel Fitness, we spent the previous 28 years in residential and
commercial specialty fitness industry. Exercise and fitness is our passion and we want to
provide you with the best possible buying experience.
O U S ST
I
SER
EE
L
est.
FI
RoanokE, v.A.
TNESS
Follow us on InstagraM: @serioussteelfitness

Use #serioussteelfitness for a chance to be featured!
While every precaution has been taken in the preparation of this guide, the publisher and
authors assume no responsibility for errors or omissions, or for damages resulting from
the use of the information contained herein. Please consult a physician or
medical professional before beginning any exercise program.


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What are some of the different types of resistance bands mentioned?

What are some of the different types of resistance bands mentioned?

What are some exercises described using resistance bands?

What are some exercises described using resistance bands?

41" Resistance Bands

© Copyright 2018. Serious Steel, LLC. All rights reserved.

© Copyright 2018. Serious Steel, LLC. All rights reserved.

The Serious Steel Fitness 41" bands can stretch up

These bands are made from 15 continuous layers

1 Bands should not be abused or misused

2 do not wrap around sharp edges, wood, or knurled areas

3 Combining with multiple sizes gives you more levels of tension

© Copyright 2018. Serious Steel, LLC. All rights reserved.

We have added guidelines to the exercises in this guide.

Please see the examples below.

Stretching/Mobility Resistance Training Banded Barbells

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Calf & Hamstring:

Hip & Glute:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Upper Back & Chest:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Calf & Hamstring:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Lowerback & Hamstring:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Chest & Bicep:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

It is recommended that our #0 Orange Band be used.

Complete 8-12 reps of each stretch.

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Positioning the band:

Note: You may need to use a stool,

* If the band was longer and came to the

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Tricep Push Downs:

Tricep PuLL Downs:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

© Copyright 2018. Serious Steel, LLC. All rights reserved.

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Seated Back ROw:

Rear Delt Rows:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Bench Press with dumbbells:

**Make sure to use dumbbells that are heavier than the

One Band Bench Press:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Squats with Barbell:

© Copyright 2018. Serious Steel, LLC. All rights reserved.

© Copyright 2018. Serious Steel, LLC. All rights reserved.

As shown in picture 1, you can choke the band, or

We recommend the #0 for benchers who cannot

Note: Picture 1shows half the band over the

We recommend using a pair of the #1 bands for

2 © Copyright 2018. Serious Steel, LLC. All rights reserved.

We recommend our #1 bands for those who squat

100 - 250 / #0 Under 405 / Half #1 100 - 225 / #1

250+ / #1 Over 405 / Full #1 215 - 305 / #2

© Copyright 2018. Serious Steel, LLC. All rights reserved.

Reaction Ball Training: