Some effective resistance band exercises are the front squat, bent-over row and overhead press. For most exercises, the goal should be eight to 25 reps for two to three sets per exercise.
To perform a front squat, stand on the band with feet slightly wider than shoulder-width apart. Hold the handles of the band over each shoulder. Sit straight down with your chest up, abs firm and knees over your toes. Stand straight up, and repeat this for eight to 12 reps.
Other resistance band exercises include the leg extension, seated row, lat pull down, push-up, upright row, concentration curl and kneeling crunch. Resistance bands are effective in working all of the body's muscle groups.