Resistance bands are a must-have for anyone who exercises at home or those who want to easily take their workout on the road. Resistance bands are lightweight, compact, inexpensive, versatile, and most of all, incredibly effective. The more you know about the benefits of resistance band exercises, the more you’ll be motivated to add them to your home workouts as soon as possible. Below we have shared a challenging upper body workout that we hope that you will try.
Warm-Up
1. Shoulder Rolls
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your shoulders. Engage your core. Shift your shoulders forward, then roll them up and back until you feel resistance in your shoulder blades. Relax and repeat the movement in the opposite direction. Complete 10 repetitions.
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2. Arm Raises
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your arms at your sides. Engage your core and raise both arms overhead. Lower your arms to the starting position. Complete 10 repetitions.
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3. Arm Circles
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms out at your sides at shoulder height. Engage your core and move your arms in a large circular motion. Repeat the movement. Complete 10 repetitions in each direction.
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4. Standing Twists
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend your elbows out at your sides and clasp your hands together at chest height. Engage your core and twist your upper body to one side, keeping your hips locked in the forward position. Return to the starting position and repeat the movement on the opposite side. Complete 10 repetitions.
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Routine
1. Rows
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Stagger your feet, step on the center of the band with your front foot and hold the ends of the tubing in each hand with your palms facing inwards. Engage your core, hinge through your hips to bend your upper body forward and lower your arms. Pull both arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
To make this exercise easier, go through the movement one arm at a time.
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2. Bicep Curls
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Stagger your feet, step on the center of the band with your front foot and hold the ends of the tubing in each hand with your palms facing outward. Engage your core and bend your arms to bring the tubing handles to shoulder height. Keep your upper arms aligned you’re your body. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
To make this exercise easier, go through the movement one arm at a time.
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3. Shoulder Sweeps
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Stagger your feet, step on the center of the band with your front foot and hold the ends of the tubing in each hand with your palms facing outward. Engage your core and keep a slight bend in your elbows as you lift both arms to shoulder height. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
To make this exercise easier, go through the movement one arm at a time.
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4. Lateral Shoulder Raises
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Stagger your feet, step on the center of the band with your front foot and hold the ends of the tubing in each hand with your palms facing inwards. Engage your core and raise one straight arm out at your side to shoulder height. Lower your arm to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
To make this exercise more challenging, lift both arms at the same time.
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5. External Shoulder Rotations
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold one tubing handle in your hand with your palm facing inward and bend your arm in front of your body. With your other hand, anchor the center of the band at chest height, creating resistance on the band. Tighten your core and rotate your lower arm out at your side, keeping your elbow close to your upper body. Bring your arm back to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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6. Tricep Kickbacks
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold one tubing handle in your hand with your palm facing downward and bend your arm in front of your body. With your other hand, anchor the center of the band at chest height, creating resistance on the band. Keep your upper arm aligned with your body and push your hand down to just past your hip to straighten your arm. Bend your elbow to return to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
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Cool Down
1. Cross-Body Arm Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Contract your core. Reach across your chest with one arm and use your other hand to pull your arm closer to your body, looking for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.
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2. Shoulder Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold your hands together in front of your body at chest height, round your shoulders slightly, and pull your arms forward for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
Resistance bands are the perfect way to safely introduce strength training into your regular exercise regimen. Bands come in a variety of different resistance levels, so it is easy to get started, regardless of your current abilities, and increase the level of difficulty as your strength increases. The versatility of resistance bands enables you to incorporate a full-body workout whenever and wherever you go.
Learn even more simple exercises to tone and tighten your body. Click here for more information.
