Resistance bands are ways to build upper body strength
Bands provide many benefits
Bands are easy to store and use if you follow provided directions, watch videos of band workouts, or learn a band workout from a class or personal trainer.
They can prepare your muscles for the many types of movements you make throughout the day, such as when you stretch, bend, lift, or simply rise from a chair. In addition, training with bands improves muscle power, which helps you avoid falls and risk of injury.
Bands are especially helpful if you have trouble gripping or holding dumbbells, or need greater control when doing exercises, such as if you’re recovering from an injury or dealing with joint pain.
Three great resistance band moves for upper body strength
Ready to join the band? Here are three resistance band moves that can help build your chest, back, shoulders, and arms. For these, use the basic stretchy material band, which is readily found online.
Chest punches
Starting position: Place the exercise band around your back and under your armpits. Hold an end in each hand by your shoulders.
Movement: With control, punch your right arm out in front of you on a slight diagonal across your body. Repeat with left arm. That’s one rep.
Muscles worked: Chest
Reps: 8 to 12
Two-hand pull-down
Starting position: Hold a band over your head with your hands about 12 to 16 inches apart.
Movement: Bend your elbows and pull your hands down, stretching the band, to about chest level. Slowly raise your arms back overhead to the starting position.
Muscles worked: Back, shoulders
Reps: 8 to 12
Biceps curl
Starting position: Place the middle of the band under one foot with the opposite foot slightly behind it to help you balance. Hold an end of the band in each hand with your arms down at your sides, palms facing forward.
Movement: Bend your elbows and raise your hands toward your shoulders. Keep your upper arms stationary and your elbows close to your body. Slowly lower to the starting position.
Muscles worked: Front of upper arms
Reps: 8 to 12