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Upper Body Resistance Training

Resistance Band Exercise Videos

  Here you will find several upper body resistance training exercises with instructions and a resistance band exercise video demonstration to make sure you are doing the exercise correctly.

You should have a couple of resistance bands with varying strengths so that you can use a higher resistance band when needed.

These resistance band exercises will work the bicep, tricep, shoulders, chest and back muscles.  If you are just starting your strength training using resistance bands, start with a lower resistance and then work up to a more challenging resistance level.


Upper Body Resistance Band Training Exercise List



Upper Body Resistance Training Exercise # 1 - Bicep Curl

Your bicep muscle is a larger muscle so you want to use a higher resistance to really tone and strengthen.  The bicep actually consists of 3 muscles.  These muscles are the bicep brachii, which is the main bicep muscle, the brachialis, which is the outside bicep muscle, and the brachioradialis which is the connector muscle between the main bicep and the forearm muscle.

How to do the Bicep Curl
  1. Place the resistance band under the arches of both feet and stand with legs hip width apart.

  2. Wrap the resistance band around both hands.  For more tension, wrap more times around your hands and for less resistance, use fewer wraps.

  3. Place your arms next to your side with palms facing out.  

  4. In a slow and controlled motion, lift your arms to your shoulders  bending at the elbow.  Exhale while you do this move.

  5. Slowly and deliberately return arms to staring position while inhaling.

  6. Repeat for 8 to 16 repetitions.
Note:  Keep your arms and elbows as close to your body as you can and minimize movement of the upper body.  Let your bicep muscle do the work. Click on the video below to see a demonstration of this resistance band exercise for the bicep muscle.  



Note:  This upper body resistance training video deomonstrates using a tubing band, which is a type of resistance band that has handles.  You can still wrap these type of bands around your hand for more resistance if needed.

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Upper Body Resistance Training #2 - Hammer Curl



This is very similar to the bicep curl but you will hold the resistance band at a different angle so that you are working different parts of the bicep muscle.

How to do the Hammer Curl
  1. Place the resistance band under the arches of both feet with legs hip width apart.

  2. Wrap the resistance band around both hands and place arms to the side.

  3. With your thumbs facing out (palms facing towards your body), slowly lift your arms to your shoulders bending at the elbow.

  4. Now slowly return to starting position.

  5. Repeat for 8 to 16 repetitions.
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Upper Body Resistance Training #3 - Tricep Extension

The tricep is one of the most under used muscles in your body.  I recommend you start with a lighter resistance if this is your first attempt to do strength training for the tricep muscle.

How to do the Tricep Extension
  1. Wrap the resistance band around your right hand and place your arm next to your ear with elbow bent, placing the remaining portion of the resistance band behind your back or under your foot.

  2. Reaching around behind your with your left hand, grab the resistance band.  Wrap the band around your left hand as well if you need more resistance.  If you placed the band under your foot, then check the resistance level to ensure enough resistance.

  3. Now extend your right arm up towards the ceiling in a slow and deliberate movement.

  4. Return your right arm to starting position.

  5. Repeat for 8 to 16 repetitions and repeat this move switching arms.
Note:  Adjust the tension if you need to in order to complete at least 6 reps.

Click on the video to see a demonstration of this exercise.



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Upper Body Resistance Training Exercise #4 - Reverse Fly

The primary muscle for this exercise are the shoulder muscles.  This resistance band exercise can be done standing up straight or bent over with back even with the ground.



How to do the Reverse Fly
  1. Place the resistance band under both feet with legs shoulder width apart.

  2. Gripping the band on each end with both hands, place arms next to your side.

  3. Bend over at the waist until upper body is parallel with the ground.

  4. Now slowly lift both arms straight out to each side, lifting up to about shoulder height.  Keep your elbows slightly bent during this exercise.

  5. Slowly return to starting position and repeat for 8 to 16 reps, exhaling while you lift your arms and inhale while you return to starting position.
Click on the video below to see a demonstration of this exercise using the resistance band.


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Upper Body Resistance Training #5 - Shoulder Front Raise

This is another exercise for the shoulder muscles.  It is similar to the reverse fly but instead of bringing the arms out to the side you will bring them out in front of your body.

How to do the Shoulder Front Raise
  1. Place the resistance band under both feet with legs shoulder width apart.

  2. Grab the band at both ends and place your arms next to you and slightly in front of the body.

  3. Slowly lift both arms straight out in front of you keeping elbows slightly bent.  Lift to about shoulder height.

  4. Slowly return to starting position and repeat 8 to 16 times.
Note:  You can combine this with a shoulder side raise by alternating lifting your arms straight out in front of you and then lift them to the side for a side shoulder raise.  The side shoulder raise is similar to the reverse fly but standing up instead of bending over.

Click on the video for a full demonstration of this upper body resistance exercise.


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How to do the Shoulder Front Raise
  1. Place the resistance band under both feet with legs shoulder width apart.

  2. Grab the band at both ends and place your arms next to you and slightly in front of the body.

  3. Slowly lift both arms straight out in front of you keeping elbows slightly bent.  Lift to about shoulder height.

  4. Slowly return to starting position and repeat 8 to 16 times.
Note:  You can combine this with a shoulder side raise by alternating lifting your arms straight out in front of you and then lift them to the side for a side shoulder raise.  The side shoulder raise is similar to the reverse fly but standing up instead of bending over.

Click on the video for a full demonstration of this upper body resistance exercise.


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Upper Body Resistance Training Exercise #6 - Chest Press

This resistance band exercise works primarily the chest muscles, which is fairly obvious from the name of the exercise.  You can do this exercise by placing the band behind your back or you can wrap it around a sturdy pole.

How to do the Chest Press
  1. Place the band behind your back or around a sturdy object at about chest level.

  2. Grab the band at each end and wrap around your hands to add resistance.

  3. Bring your arms up at chest level with forearms parrallel to the ground and elbows bent.

  4. Slowly push your arms out in front of you until your arms are straight and be careful not to lock your elbows.  As you push out you can cross your hands slightly at the end of this motion.

  5. Return arms to starting position slowly.

  6. Repeat for 8 to 16 repetitions.
To see this exercise demonstration, click on the video below.



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In addition to these upper body resistance training exercises, workout your lower body with these resistance band exercise videos for the lower body.

Back to Strength Training




Related Articles



Dumbbell Exercises for the Upper Body
If you want to try something different for your upper body resistance training, try out these dumbbell exercises.





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