7 Effective and Simple Seated Upper Body Moves

Resistance bands are highly functional pieces of exercise equipment because you can use them anywhere, and they only require your body weight to provide some of the resistance you need to perform many exercises. Here are some exercises for your upper body with the resistance band.

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#1 – 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.

Bicep Curls

Start with one set of 10 repetitions. The intensity of this exercise is light.


#2 – 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.

Shoulder Raises

Start with one set of 10 repetitions. The intensity of this exercise is light.


#3 – 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.

Shoulder Press

Start with one set of 10 repetitions. The intensity of this exercise is light.


#4 – 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.

Rows

Start with 1 set of 10 repetitions on each side. The intensity of this exercise is light.


#5 – 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.

Flys

Start with one set of 10 repetitions. The intensity of this exercise is light.


#6 – 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.

Modified Pushups

Start with one set of 10 repetitions. The intensity of this exercise is light.


#7 – 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.

Tricep Extensions

Start with one set of 10 repetitions on each side. The intensity of this exercise is light.

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