Get more out of your workout with your vibration plate! Our multi-resistance bands increase the effectiveness of your vibration training and help you to concentrate on specific body zones and on strengthening your muscles.
We have 24 versatile exercises for your whole body ready for you and show you how to do them correctly. We also explain how to correctly attach the resistance bands to your vibration plate.
Resistance training for the whole body
Simply click which body zones you want to train.
Exercises for arms, shoulders & back
1: Biceps Curl Single
Bend your knees slightly, keeping your back and wrists straight. Extend your arms out in front of your body and bend them alternately. Keep your elbows close to your body.
2: Biceps Curl Bar
Bend your knees slightly, keeping your back and wrists straight. Extend your arms out in front of your body and bend them both at the same time. Keep your elbows close to your body.
3: Triceps Curl Single
Grasp the handle behind your head with one hand. Support your arm just below your elbow to keep it steady. Firmly push your arm straight up, avoiding jerky movements.
4: Triceps Curl Bar
Grasp the bar tightly with both hands and lower it behind your head. Stretch your arms straight up, keeping your stomach muscles tight to avoid arching your back.
5: Shoulder Press Sitting
Sit on the plate with your feet firmly on the floor and the bands behind your back. Start with your arms bent and then extend them straight up above your head.
6: Shoulder Side Lift
Cross the bands and bend your elbows so your forearms are parallel to the floor. Raise your arms until your hands are at shoulder-level. Keep your elbows at the same angle.
7: Rowing Bar
Keeping your back straight, bend forward with your knees slightly bent. Grasp the bar with your hands about a shoulder-width apart and slowly pull the bar up level with your lower chest.
8: Bent Over Row
Cross the bands and bend forward. Pull your arms up, keeping your elbows close to your body. To increase the stretch of the muscles, bring your hands together as you lower them again.
9: Upright Row
Grasp the bar with your hands slightly less than a shoulder-width apart. Pull the bar up to chin level, until your elbows are level with your shoulders.
10: Good Mornings
Place the bar on your shoulders. Tense your whole body and bend forward from the hips, keeping your back straight, until horizontal. Keep your knees only slightly bent.
11: Front Raises Single
Stand upright and hold one handle in each hand, with your arms stretched. Lift your arms alternately up to at least eye-level, keeping your elbows and wrists straight.
12: Front Raises Bar
Grasp the bar with your hands slightly more than a shoulder-width apart. Lift your arms up to at least shoulder-level, keeping them straight. Don’t move the rest of your body, just use the strength from your upper torso.
13: Butterfly
Grasp the bands crosswise and squat down slightly with your upper body in a horizontal position. Keeping your elbows slightly bent, lift your arms smoothly upwards and outwards, avoiding jerky movements.
14: Side to Front
Stand upright on the plate with your arms stretched out in front of you and your hands at shoulder-level. Stretch your arms out to the side, making sure you keep them at the same height.
Exercises for abdomen & torso
15: Core Flies
Sit on the plate. Cross the bands behind your back, lift your feet off the floor and lean back slightly. Bring your hands together up above your head, keeping your abdomen tight.
16: Wood Chops
Using the arm opposite the band you are using, pull the handle diagonally up and out by opening your upper body. Keep your arm extended and don’t twist at the hips.
17: Side Bend
Stand up straight and put one arm on your hip. Now bend your upper body to that side. Stretch your other arm down while holding the handle, just using the strength from your
lateral abdominal muscles.
Exercises for legs & buttocks
18: Squats
Stand with your feet slightly more than a hip-width apart and the bar resting on your shoulders. Squat down until your thighs are parallel to the floor. Don’t bend your knees beyond the tips of your toes. Push your bottom backwards.
19: Lunges
Standing with your feet a hip-width apart and the bar resting on your shoulders, take a long step back with one leg. Bend the other leg on the plate at 90°, keeping your knee directly above your toes.
20: Kickbacks
Go down on all fours, with your forearms on the plate and the ankle cuff on the leg to be exercised. Stretch your leg backwards, tightening your bottom towards the end of the movement. Avoid jerky movements.
21: Donkey Kick
Go down on all fours, with your forearms on the plate and the ankle cuff on the leg to be exercised. Bend your leg and push the sole of your foot up towards the ceiling until it is horizontal.
22: Luches + Chest Press
Standing in a lunge position with your front foot on the plate, hold the bar at shoulder height in front of your chest. Firmly push it up and out above head height, keeping your stomach firm and your back straight.
23: Lunches + Biceps
Stand up straight with your arms slightly bent. While taking a long step back, bend your arms and pull the handles up towards your chest. Don’t bend your knee beyond the tips of your toes.
24: Lunches + Shoulder Press
Stand in a lunge position with your front foot on the plate and the bar resting on your shoulders. Firmly push it up and out above head height.
Attaching the resistance bands correctly to the vibration plate
First, make sure that your vibration plate is compatible with the multi-resistance bands and has an appropriate fixing point for attaching the equipment. Secondly, check where the attachment point is located. There are two options:
- On the training surface: for this you need the two D-ring straps that are included in the delivery. Simply thread them through the fixing point and close the Velcro. Now you can hook the carabiner clips on the resistance bands into the D-rings and start your resistance training.
- Attachment / eyelets not on the training area, e.g. on the front or side of the plate, below the training area. You do not need any additional equipment for this and can simply attach the resistance bands using the carabiner clips on the end.
Compatible vibration plates
Note: On the V3000, 500 and 400 models, the attachment is on the training surface. For the other compatible vibration plates, the attachment is beside/below the training surface.
More exercises with multi-resistance bands
You’re interested in more workout options? You can also integrate our multi-resistance bands into your rowing training or use them without a vibration plate. Find out more now!
