How to Strengthen the Upper Body with a Resistance Band

A band provides resistance to upper-body workouts.

A resistance band is an inexpensive and portable piece of equipment used to train upper body muscles such as your chest, shoulders and triceps. Incorporating resistance bands in your upper-body strength-training routine challenges and builds fat-burning lean muscle mass. Here are a few exercises you can do with the resistance band.

Instructions

1. Wrap a band around a sturdy, chest-height object, such as a support beam in your basement. Turn away from the object so that your back is facing the object. Grab a handle in each hand with palms facing down and extend your arms straight in front of you at chest level. Slowly bring your arms back to the starting position.

2. Sit on the floor with your legs extended and loop the middle of a band around the center of your feet. Grab a handle in each hand and sit up tall with arms extended in front of you. Pull both handles toward your body until your fists are beside your rib cage. Slowly extend your arms forward to return to starting position.

3. Step on the center of the band with both feet and grab a handle in each hand. Raise your fists so they are just above your shoulders, palms facing forward and elbows pointing down. Press your hands over your head until your arms are straight and elbows unlocked. Lower the handles back down to your shoulders.

4. Stand on the right end of the band with both feet. Hold the left handle in your left hand, extending your arm overhead until it is straight. Slowly bend your left elbow so your fist lowers behind your head. Straighten your left arm above your head for one rep. Finish the set and then repeat on the other side.

5. Step on the center of the band with both feet, grab a handle in each hand with palms facing toward the ceiling and arms fully extended. Slowly curl your hands up toward your shoulders while keeping your upper arms still. Contract your biceps and then lower to starting position.

Tips & Warnings

• For each upper body exercise, do two sets of 12 to 15 repetitions, keeping your rest time between sets to approximately 45 seconds.

• Choose a band that allows you to tire your upper body muscles within the required amounts of repetitions.

• Consult with your doctor before starting a new workout.

• Allow your upper body muscles 48 hours of rest between workouts to avoid injuries.

References

• "The New Abs Diet"; David Zinczenko with Ted Spiker; 2010
• "The 30-Minute Celebrity Makeover Miracle"; Steve Zim; 2008
• Sports Fitness Advisor: Resistance Band Exercises