FitResist™ — Complete Guide to the 120 cm Resistance Band
FitResist™ — Complete Guide to the 120 cm Resistance Band
Getting started, 7 exercises, and a 4-week program — strengthen your entire body from 4.5 to 19.4 kg without machines.
The FitResist™ is a 120 cm long resistance band that you hold by both ends. Its resistance ranges from 4.5 kg (reduced amplitude) to 19.4 kg (arms fully extended) — the more you stretch the band, the more the resistance increases. Ideal for back, shoulders, arms, and stretching.
Understanding progressive resistance
Minimum Resistance — Arms close to the body
When you hold both ends with little stretch between them, the resistance is about 4.5 kg. Ideal for warm-ups, mobility exercises, and beginners.
Medium Resistance — Standard Range of Motion
At standard range of motion (arms at 90°), the resistance is about 12 kg. This is the main working zone for most exercises. Resistance gradually increases as you stretch the band.
Maximum Resistance — Arms fully extended
At maximum range of motion (arms extended), resistance reaches 19.4 kg. Reserved for end-range movements or advanced users. Never force beyond your natural range of motion.
The 7 essential exercises
Standing Row — Back & Shoulders
Place the middle of the band under both feet. Hold one end in each hand. Pull towards your belly, keeping your back straight and elbows close to your body. Lower slowly. 3 x 12 repetitions. Target: latissimus dorsi, rhomboids, biceps.
Bicep Curl — Arms
Standing, place the middle of the band under both feet. Hold one end in each hand, palms facing up. Bend your elbows to bring your hands towards your shoulders. Resistance increases at the end of the movement. 3 x 15 repetitions.
Vertical Pull-down — V-shaped Back
Attach the middle of the band to a fixed point at height (sturdy coat rack, bar). Hold one end in each hand. Pull towards your chin, bringing your elbows down. Simulates the movement of pull-ups. 3 x 10 repetitions.
Lateral Raises — Shoulders
Place the middle of the band under one foot. Hold both ends, one in each hand. Raise your arms to the sides to shoulder height, elbows slightly bent. 3 x 15 repetitions. Target: deltoids.
Overhead Triceps Extension — Triceps
Place the middle of the band under one foot. Hold both ends behind your neck, elbows pointing to the ceiling. Extend your arms upwards. Lower slowly. 3 x 12 repetitions. Perfectly isolates the triceps.
Face Pull — Rear Shoulders & Posture
Attach the middle of the band at face height to a fixed point. Hold one end in each hand. Pull towards your face, flaring your elbows. Excellent for posterior shoulders and posture correction. 3 x 15 repetitions.
Active Stretch — Recovery
Lying on your back, place the middle of the band around one foot. Hold both ends and gently pull the extended leg towards you to stretch the hamstrings. Hold for 30 seconds per leg. Perfect at the end of a session.
FitResist™ 4-Week Program
Week 1 — Discovery (3x per week)
• Standing Row: 3 x 10 repetitions
• Bicep Curl: 3 x 12 repetitions
• Vertical Pull-down: 3 x 8 repetitions
• Rest: 90 seconds — Focus: range of motion and technique
Week 2 — Progression (3x per week)
• Row: 3 x 12 — Curl: 3 x 15
• Lateral Raises: 3 x 12 — Vertical Pull-down: 3 x 10
• Rest: 75 seconds
Week 3 — Intensification (4x per week)
• 5-exercise circuit: 12 repetitions each, 2 rounds
• Overhead Triceps: 3 x 12 — Face Pull: 3 x 15
• Rest: 60 seconds between exercises
Week 4 — Performance (4x per week)
• Complete 7-exercise circuit: 12-15 repetitions each, 3 rounds
• Active stretching at end of session: 30 seconds per leg
• Rest: 45 seconds between exercises
Discover the FitResist™
120 cm resistance band — from 4.5 to 19.4 kg to strengthen your entire upper body without machines.
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