Gronk Newest Workouts – Upper Body Strength Band Routine

Most people are under the impression that strength bands (Use Code "Bands" for 30% off at checkout) are merely a stretching or rehab tool. This however, couldn’t be any further from the truth. Even our very own Rob Gronkowski, EXCLUSIVELY utilizes strength bands for all his strength and endurance training needs, while replacing all barbell and dumbbell moves with great results.

The truth is that dumbbells and barbells are excellent tools for most people but not so much for competitive athletes who need to recover faster and avoid beating their joints and muscles to death every single day. Therefore, athletes need a way to safely challenge their strength and explosiveness without breaking down the entire body.

Top 6 Reasons Why Rob Gronkowski Has Adopted The Strength Band Mentality

   1. Low-Impact, High Reward

Contrary to free weights, resistance bands are extremely low-impact on the joints while really making your muscles stabilize and fire. As a result, recovery time is vastly decreased while the muscles are getting the same benefits as free weights.

Plus, strength bands provide the majority of the resistance at the END of the range of motion, which forces the muscles to contract harder and in a more explosive manner.

   2. Exercise On The Go

While you need a fully stocked gym to train with dumbbells, barbells and machines, Strength Bands are small and portable, which means they are a great way to take your workouts with you when you travel.

In fact, there are many exercises that can easily be done in the small space of a hotel room. Check out the instructional video below to get a few ideas!

   3. Safe Training Without A Spotter

While you could easily drop a heavy weight on your foot or fail a repetition and not be able to recover without a spotter, you don’t have to worry about all that with a strength band.

They come in real handy, especially when you don’t have a training partner or a personal trainer to work with you in every single set.

    4. Wide Versatility

Just because you’re using strength bands, it doesn’t mean you can’t also use free weights. As a matter of fact, it may be a good idea to use both…at the same time!

Attaching strength bands to the barbell while you’re bench pressing, squatting, rowing or curling can provide a lot of benefits and help you get more ‘bang for your buck’. That’s because the bands will make the final part of the range of motion harder, forcing you to lighten the weight and not have to beat down your joints that much.

    5. Extremely Functional Training

Although free weighted exercises can be very athletic by nature, nothing compares to a good old strength band workout. Its benefits directly carry over to the field or court which is exactly why strength bands are perfect for athletes.

“Nowadays, it’s all about band training. My strength is going up and so is my endurance and explosiveness. Strength bands are really an athlete’s dream come true.” – Rob Gronkowski


  • Air Punches
  • Band Pull-Aparts
  • Cross-Body Pull-Aparts
  • Bicep Curls
  • One Arm Row
  • Triceps Pushdown

Perform each exercise for 60 seconds (or until failure) and complete as many as 6 rounds for a full workout.

Don’t forget to check out the video above if you are unsure about the right form for each individual exercise and stay tuned until next week for the Full LOWER BODY Workout as well!

And as always…Get Your Mind Right!


  • Kamela Christara


    I saw you guys on Shark Tank tonight and then an ad popped up. I am a big fan now

    Have you heard of f lobody? It is a roll up mat with weights as the handles I highly recommend you tubing flobody exercises.

    I’d love for you you guys to create something that is easier to use. Their clip system is very difficult to clip the weight onto the foot or hand strap. I’d like to know what you think of f lobody.

    Thanks so much!


  • Keith Weston

    Can you send me a discount code? Would like to order a pull up bar but $200 – while I am sure it is a great product seems like alot.

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