Resistance bands are incredibly versatile tools, ideal for performing seated upper body exercises, as they can be used anywhere and rely on your body weight for resistance. These exercises engage key upper body muscles, helping to improve strength and flexibility without the need for heavy equipment. Whether you’re seated at home or in the office, incorporating resistance band exercises into your routine can offer great benefits for muscle toning and joint stabilit
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1. Bicep Curls
Bicep Curls
Begin in an upright sitting position, maintaining proper alignment with your head, shoulders and hips. Step on the center of the resistance tubing with your feet shoulder-width apart. Hold a handle in each hand with your palms facing the ceiling. Tighten your core and curl your arms to bring your hands to shoulder level. Lower your arms down to the starting position and repeat the movement.
Start with one set of 10 repetitions. The intensity of this exercise is light.
2. Shoulder Raises
Shoulder Raises
Begin in an upright sitting position, maintaining proper alignment with your head, shoulders and hips. Step on the center of the resistance tubing with both feet and hold the tubing handles in each hand with your palms facing downward. Raise your hands out at your sides slightly. Engage your core and raise your arms to shoulder-height, creating resistance on the tubing. Lower your arms back down to the starting position and repeat the movement.
Start with one set of 10 repetitions. The intensity of this exercise is light.
3. Shoulder Press
Shoulder Press
Begin in an upright sitting position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips, and legs. Step on the center of the resistance tubing with both feet and hold the tubing handles in each hand at shoulder-height with your palms facing outward. Engage your core muscles and press your arms overhead. Lower your arms to return to the starting position and repeat the movement.
Start with one set of 10 repetitions. The intensity of this exercise is light.
4. Rows
Rows
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment in your upper body. Loop the resistant tubing under one foot and extend your leg out in front of your body. Hold both tubing handles with one hand. Contract your core and pull your arm back in a rowing motion, keeping your elbow 30 to 45 degrees away from your body. Straighten your arm to return to the starting position and repeat the movement.
Start with 1 set of 10 repetitions on each side. The intensity of this exercise is light.
5. Flys
Flys
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment in your upper body. Hold the middle of the tubing in both hands with your arms extended overhead. Contract your core and lower your arms at your sides to shoulder-height. Raise your arms to return to the starting position and repeat the movement.
Start with one set of 10 repetitions. The intensity of this exercise is light.
6. Modified Pushups
Modified Pushups
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment in your upper body. Wrap the resistance tubing behind your upper back and hold the ends of the tubing in each hand. Contract your core and extend your arms out front at chest-height. Pull your arms back to return to the starting position. Repeat the movement.
Start with one set of 10 repetitions. The intensity of this exercise is light.
7. Tricep Extensions
Tricep Extensions
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment in your upper body. Fold the resistance tubing in half and anchor one end of the tubing with your hand at your opposite shoulder. Hold the other end of the tubing with your other hand. Straighten your arm to pull the tubing down, keeping your elbow close to your body while engaging your core. Bend your arm to return to the starting position and repeat the movement.
Start with one set of 10 repetitions on each side. The intensity of this exercise is light.
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