長版環狀彈力帶可以協助肌力訓練的動作，不管是增加負荷（Band-Resisted）或是減少負荷（Band-Assisted），而在Tony Gentilcore的網站上有分享許多的動作，山姆整理如下。
✔ 高腳杯式深蹲
◎ Band-assisted Squat
◎ Band-resisted Squat✔ 壺鈴硬舉
◎ Band-assisted Deadlift
◎ Band-resisted Deadlift
◎ Band-resisted Swing （壺鈴擺盪）✔ 槓鈴臥推
◎ Band-assisted Bench Press
◎ Band-resisted Bench Press✔ 肩推
◎ Band-resisted Overhead Press✔ 引體向上
◎ Band-assisted Pull-up
◎ Band-resisted Pull-up✔ 反式划船
◎ Band-assisted Inverted Row
◎ Band-resisted Inverted Row✔ 伏地挺身
◎ Band assisted Push-ups
◎ Band-resisted Push-ups
文章來源：Innovative Ways to Include Bands In Your Training
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