Expander for training: the best exercises for weight loss and muscle tone

The expander is a compact and inexpensive training tool suitable for both beginners and experienced athletes. It helps develop strength, improve muscle tone, boost metabolism, and work almost the entire body. Unlike traditional dumbbells, exercises with an expander provide smooth load and even resistance, making workouts safe and effective. On Joy-pup, you can find simple expander exercises that help lose weight, sculpt the body, and improve posture.

Arm Curls with the Expander

This basic exercise is perfect for working the biceps and strengthening the upper body. To perform it correctly, stand on the band with your feet shoulder-width apart and hold the handles with palms facing up. Slowly bend your arms toward your shoulders without spreading your elbows outward — this ensures the load is distributed most effectively. Regular practice of this exercise not only helps build arm strength but also tones the muscles.

Deadlift with the Expander

One of the best exercises for targeting the glutes, hamstrings, and lower back. Stand on the expander, holding its handles with both hands in front of you. Slightly bend your knees, then gently push your hips back as if lowering dumbbells. It is important to keep your back straight and engage your core to avoid unnecessary strain on the spine. This movement strengthens the posterior thighs and helps improve posture.

Front Squats with the Expander

Squats are considered one of the best exercises for legs and glutes, and using an expander adds extra resistance, increasing the load. Stand on the band and raise the handles to shoulder level, palms facing forward. Slowly lower into a squat, making sure your knees do not go past your toes. Return to the starting position by pushing through your heels. This exercise helps tone the leg muscles, sculpt them, and strengthen the glutes.

Shoulder Press with the Expander

If you want to develop shoulder strength and shape, try the expander press. Stand on the band, hold the handles at shoulder level, and lift them upward until your arms are fully extended. Then slowly lower them back down, controlling the movement. In addition to the shoulders, this exercise actively engages the core muscles and helps tone the upper body, creating a beautiful silhouette.

Face Pulls with the Expander

This exercise is designed to work the upper back and correct posture. Attach the expander to a sturdy support at eye level and hold it with both hands. Pull the band toward your face, keeping your elbows raised, and at the top of the movement, squeeze your shoulder blades together. Regular practice helps fight slouching, strengthens the back, and improves posture.

Floor Press with the Band

A versatile exercise for developing chest, shoulder, and triceps strength. Lie on your back, secure the expander under you, and hold the handles. Lift the band upward, fully extending your arms, then slowly lower it back down. This press helps sculpt a beautiful upper body and improve endurance.

Lateral Raises with the Expander

An effective exercise for the shoulder girdle and upper back muscles. Hold the expander in front of you at chest level and raise your arms to the sides, slightly bending your elbows. At the end of the movement, bring your shoulder blades together — this increases the load and helps work the back more deeply. With regular training, this exercise helps improve posture and strengthen the shoulder muscles.