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Upper Body Resistance Training
Resistance
Band Exercise Videos
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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
- Place the resistance band under the arches of
both feet and stand with legs hip width apart.
- Wrap the resistance band around both hands.
For more tension, wrap more times around your hands and for
less resistance, use fewer wraps.
- Place your arms next to your side with palms
facing out.
- In a slow and controlled motion, lift your arms
to your shoulders bending at the elbow. Exhale
while you do this move.
- Slowly and deliberately return arms to staring
position while inhaling.
- 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.
Back
to list
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
- Place the resistance band under the arches of
both feet with legs hip width apart.
- Wrap the resistance band around both hands and
place arms to the side.
- With your thumbs facing out (palms facing
towards your body), slowly lift your arms to your shoulders bending at
the elbow.
- Now slowly return to starting position.
- 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
- 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.
- 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.
- Now extend your right arm up towards
the ceiling in a
slow and deliberate movement.
- Return your right arm to starting position.
- 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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to list
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
- Place the resistance band under both feet with
legs shoulder width apart.
- Gripping the band on each end with both hands,
place arms next to your side.
- Bend over at the waist until upper body is
parallel with the ground.
- Now slowly lift both arms straight out to each
side, lifting up to about shoulder height. Keep your elbows
slightly bent during this exercise.
- 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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to list
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.
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How
to do the Shoulder Front Raise
- Place the resistance band under both feet
with
legs shoulder width apart.
- Grab the band at both ends and place your
arms
next to you and slightly in front of the body.
- Slowly lift both arms straight out in
front of
you keeping elbows slightly bent. Lift to about shoulder
height.
- 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.
Back
to list |
How
to do the Shoulder Front Raise
- Place the resistance band under both feet with
legs shoulder width apart.
- Grab the band at both ends and place your arms
next to you and slightly in front of the body.
- Slowly lift both arms straight out in front of
you keeping elbows slightly bent. Lift to about shoulder
height.
- 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.
Back
to list
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
- Place the band behind your back or around a
sturdy object at about chest level.
- Grab the band at each end and wrap around your
hands to add resistance.
- Bring your arms up at chest level with forearms
parrallel to the ground and elbows bent.
- 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.
- Return arms to starting position slowly.
- Repeat for 8 to 16 repetitions.
To see this exercise demonstration, click on the video below.
Back
to list
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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