Resistance bands are a popular piece of home training equipment, due to their versatility, cheapness and effectiveness. Resistance bands are not a suitable staple piece of equipment for a strength based athlete or advanced bodybuilder (unless used in a supplementary role to the main workouts), but they do provide a great way to workout out at home for the masses, who want to tone up and increase their strength levels.
Within this article we look at a handful of exercises which can be performed at home using resistance bands, all of which target the muscles of the upper body. These exercises can be used within an upper body workout. The exercises only require resistance bands (of suitable resistance), yet if you invest in attachments which allow you to attach the bands to your door you can perform many other exercises, such as a chest fly, pull down, face pull, and so on.
Resistance band exercises
Lateral raises
This exercise targets the shoulders.
Stand erect with the middle of the resistance band under your feet, grasping each handle. With the elbows slightly bent, raise your arms upward until the upper arms are parallel to the ground and the elbows are at shoulder level. Reverse the movement and repeat for repetitions.
Biceps curls
This exercise targets the arm flexor muscles.
Stand erect with the middle of the resistance under your feet, grasping each handle. With the upper arms fixed stationary to either side of the body, curl the left handle upward until peak contraction. Reverse the movement and then repeat with the other arm. Repeat for repetitions.
One arm row
This exercise targets the upper back muscles.
Stand erect, with the left foot placed a couple of feet in front of the right, in a lunge position. Place the middle of the resistance band under the left foot, whilst grasping each handle. From this position, lean the torso forward whilst keeping the back straight and chest up. Row the right hand handle towards the abdomen by bringing the right elbow back towards the ribcage. Reverse the movement and repeat for the desired number of repetitions. Mirror the position for the left side of the body and perform the same number of repetitions.
