Bandbar RR1 - Stainless Steel Resistance Band Bar

Exercises with the Bandbar RR1 for the Entire Body

Fitness training on a completely new level – made possible by the Bandbar RR1. Below is a selection of highly effective Bandbar RR1 exercises designed for a complete full-body workout. A comprehensive list of the most important exercises with the Bandbar can be found via the provided link.

Further information about the Bandbar and possible exercises can also be found in the embedded video or at bandbar.de. For workout inspiration and exercise videos, following @bandbar.de on Instagram is highly recommended. A free, customized training plan with the Bandbar is also available upon request.

General Training Plan

# Classic (at 60% to 80% of maximum strength)

Perform 4 sets of selected Bandbar exercises (chest press, deadlift, split squats, standing or seated rows, shoulder press, or bicep curls) every 2-3 days; refer to the video for a detailed overview.

• Band color: red, black, yellow, green, or blue (ascending from light to heavy resistance)

• 3 sets x 10 repetitions

• 1 set x to muscle failure (all out)

• 60 seconds rest between sets

Exercises

#1 Chest Press

• Attach the resistance band as a continuous loop into both eyelets of the Bandbar RR1.

• Place the band over the head onto the back, ensuring it runs from the back, past the sides of the shoulders, and forward to the Bandbar.

• Grip the bar slightly wider than shoulder-width and keep the chest pushed forward.

• Bring the elbows to chest height and flare them out at an angle of approximately 45°.

• Press the Bandbar horizontally forward, pushing it away from the body.

#2 Deadlift

• Place the resistance band into the eyelets.

• Grip the Bandbar at approximately shoulder-width.

• Stand with both feet (heels) on the doubled band.

• Bend the upper body slightly forward at the hips while maintaining a straight back, and bend the knees slightly.

• Push the chest out and ensure the back remains entirely straight.

• Build tension in the hamstrings and the posterior chain.

• Pull the Bandbar upward with straight arms by extending the hips against the resistance of the fitness band.

Exercises for Morning Workouts / Muscle Maintenance on Vacation

The Bandbar can be seamlessly integrated into a morning workout routine or utilized to maintain muscle mass while traveling, as demonstrated in the following video.

Training Plans with the Bandbar RR1

The Bandbar enables a complete full-body workout. The training plans below demonstrate exactly how this works in practice. If none of the provided plans are suitable, a free, customized training plan with the Bandbar can be created upon request. Simply fill out the form provided via the link to receive a personalized routine.

If the exercises listed below are unfamiliar, further details can be found by reading through this booklet featuring Bandbar exercises.

Training Plan #1: Improving Fitness

This training plan is aimed at improving general fitness. The required equipment includes: Bandbar & dip bars (90 cm or 110 cm height). The routine is designed for 3 sessions per week, with a duration of 60 minutes per session.

Warm-Up (5-10 minutes)

• 5 minutes of jump rope or warm-up on a bicycle/ergometer, or with the Bandbar (light chest or shoulder presses, bicep curls)

Monday:

• Warm-up: 10 minutes on the treadmill or jump rope

• Split squats with the Bandbar: 3 sets of 10-15 repetitions

• Chest press with the Bandbar: 3 sets of 10-15 repetitions

• Rows with the Bandbar: 3 sets of 10-15 repetitions

• Dips on the dip bars (90 cm): 3 sets of 10 repetitions

• Bicep curls with the Bandbar: 3 sets of 10-15 repetitions

• Abdominal exercises (e.g., sit-ups or crunches): 3 sets of 15 repetitions

Wednesday:

• Warm-up: 10 minutes on the treadmill or jump rope

• Deadlifts with the Bandbar: 3 sets of 10 repetitions

• Shoulder press with the Bandbar: 3 sets of 10 repetitions

• Split squats with the Bandbar: 3 sets of 10 repetitions per side

• Rows on the dip bars: 3 sets of 10-20 repetitions

• Tricep dips on the dip bars (lay dip bars flat for this): 3 sets of 10-30 repetitions

• Abdominal exercises (e.g., leg raises or planks): 3 sets of 15 repetitions

Friday:

• Warm-up: 10 minutes on the treadmill or jump rope

• Chest press with the Bandbar: 3 sets of 10-15 repetitions

• Split squats with the Bandbar: 3 sets of 10-15 repetitions

• Rows with the Bandbar: 3 sets of 10 repetitions

• Dips on the dip bars or rows on the dip bars: 3 sets to maximum repetitions

• Shoulder press with the Bandbar: 3 sets of 10 repetitions

• Abdominal exercises (e.g., Russian twists or bicycle crunches): 3 sets of 15 repetitions

Cool-Down (5-10 minutes)

• 5 minutes of stretching the targeted muscle groups

Notes

For an average fitness level, a yellow resistance band is highly recommended as a starting point for exercises with the Bandbar. If necessary, a stronger or lighter resistance band can be used initially to match individual capabilities.

Training Plan #2: Building Strength

The following equipment is required for this training plan: Bandbar, pull-up bar, dip bars, and a punching bag. The training is scheduled for 2 sessions per week, for example, on Mondays and Thursdays. The training duration is set at 60 minutes per session.

Warm-Up (10 minutes)

• 5 minutes of jump rope

• 5 minutes of dynamic stretching

Main Section (40-45 minutes)

• 3 sets of 10-12 repetitions: Dips on the dip bars (90 seconds rest between sets)

• 3 sets of 10-12 repetitions: Split squats with the Bandbar (90 seconds rest between sets)

• 3 sets of 10-12 repetitions: Pull-ups on a pull-up bar (per side, 90 seconds rest between sets)

• 3 sets of 10-12 repetitions: Bicep curls with the Bandbar (90 seconds rest between sets)

Conclusion (5-10 minutes)

• 5 minutes of boxing on the punching bag

• 5 minutes of static stretching

Notes

If the exercises become too easy, the number of repetitions can be increased, or the rest periods between sets can be adjusted. To optimally achieve the training goals, maintaining a balanced diet and getting sufficient, regular sleep is highly recommended.

Is a proper workout with the Bandbar possible in a hotel room?

The Bandbar requires very little space and is highly portable. It enables effective training even in confined areas (e.g., in a hotel room or a ship's cabin).

Are the resistance bands included in the scope of delivery?

Yes and no, as they can be selected as an optional add-on.

What is the diameter of the Bandbar?

The diameter of the Bandbar at all grip areas is 3 cm or 30 mm.

Are the grip ends knurled, textured, or polished?

The grip ends are neither knurled nor roughened. They are brushed and ground with a 240 grit, meaning they offer a slightly more textured surface compared to a polished finish.

Is the Bandbar also suitable for outdoor use?

Yes, the Bandbar can be used perfectly well both outdoors and indoors, as it is manufactured from premium stainless steel.

Is the Bandbar available in white or another color?

No, the Bandbar is currently not available in white or any other colors.

Is the Bandbar made of solid steel?

No, it is constructed from a stainless steel tube with a 2 mm wall thickness. Only the eyelets on the left and right sides are manufactured from solid steel to handle maximum loads.

Technical Specifications