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6 Resistance Band Exercises for a Stronger Upper Body
BY Alvin Netto
“Many people assume that resistance bands are only for lower-body exercises, but that’s not true.”
Resistance bands are highly effective for upper-body training as well. They provide constant tension throughout each movement, helping to activate muscles more efficiently than traditional free weights. Whether you’re working on building strength, improving mobility, or enhancing endurance, resistance bands can be a versatile and powerful tool for targeting the shoulders, chest, back, and arms. They provide constant tension throughout each movement, activating muscles more effectively than traditional free weights. Plus, they’re lightweight, portable, and versatile, making them a great addition to any workout routine.
Try this simple yet effective upper body band workout to strengthen your shoulders, back, chest, arms, and core. Perform this workout as a giant set, completing 20 reps of each exercise (A1-A6) back to back without rest. Take a 30-60 second break only after finishing all six exercises, then repeat for a total of 3-5 rounds.
A1: Elbow External Rotation
This exercise strengthens the rotator cuff and improves shoulder stability, helping to prevent injuries. Keep your elbows tucked at your sides and rotate your hands outward against the band’s resistance.
A2: Rear Deltoid Row
Targeting the upper back and rear deltoids, this movement improves posture and shoulder strength. Pull the band towards your chest while keeping your elbows high and squeezing your shoulder blades together.
A3: Front Raise
Build shoulder endurance and strength by raising the band in front of you to shoulder height. This move targets the anterior deltoids and helps with overhead movements.
A4: Push-Up
Adding a resistance band to push-ups increases the challenge, engaging the chest, triceps, and core more effectively. Loop the band around your wrists while performing push-ups.
A5: Triceps Pushdown
This isolation exercise strengthens the triceps, which are essential for pressing movements. Press the band on one side of your chest and push it down with the other hand while keeping your elbow locked in place.
A6: Biceps Curls
Develop arm strength and muscle endurance with banded biceps curls. Go into a single-leg kneeling position (lunge) and loop the band around your thigh. Using the same hand as the looped leg, curl the band toward your shoulder while keeping your elbow close to your side.
Incorporating these resistance band exercises into your training routine will help you build upper body strength, improve muscle endurance, and enhance functional movement patterns. Give it a try and feel the difference in your workouts!
