Resistance Band Exercises

There are different types of resistance bands, some more flexible than others and some with handles. Choose something that is relatively inexpensive and mid-range in flexibility to begin with. I’d recommend something without handle as well because it gives you more freedom in how hard/easy your workouts are. As your body adjusts to these exercises and grows stronger (and it will!) move your grip closer to each other on the band to increase the resistance. Start small – 2 sets of 8 repetitions, for example – so you don’t burn yourself out and stop after a day.

Here are a few arm exercises using a resistance band to get you started:

Bicep Curl – Start in a standing position with your feet shoulder width distance on the band. Use either a palm upward grip or a hammer grip (thumbs toward the ceiling) to hold the band. Move your arm at the elbow to curl the band toward your chest. Lower toward your hips and repeat.

Side Lateral Raises – Start in a standing position with your feet shoulder width distance on the band. Extend your arms out to your sides until they are parallel to the floor. Your body should be a “T” shape. Lower to your sides and repeat.

Front Lateral Raises – Start in a standing position with your feet shoulder width distance on the band. Extend your arms in front of you until they are parallel to the floor. Lower to your sides and repeat.

Rear Shoulder Raises – (I’ve seen this done sitting and standing. I prefer to do them seated, but choose whichever is more comfortable.) Sit on a bench or chair so your feet are ninety degrees to the floor. Place your feet shoulder width distance on top of the band. Begin by holding the band in front of you. Move your arms in an upward sweeping motion until they are flush with your back. Try to squeeze your shoulder blades together when you do this. Lower your arms back in front of you and repeat.

  Tricep Extension – Grab one end of the band. Raise your arm so your elbow is pointing toward the ceiling and the band is hanging down your back. Grasp the band with your other hand so that your palm is facing outward and your hand is resting around the middle of your back. With your top hand, extend your arm toward the ceiling, trying to get it as straight up and down as possible. Lower and repeat. Reverse hand positions and repeat with your other side.

These exercises are ones that I’ve used many times in the past and enjoy the results I’ve gotten from using them, but I am not a certified fitness trainer. Please consult a personal trainer or physician if you have any questions.

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  1. July 15th, 2011
    Trackback from : Muscle Myths «
  2. July 16th, 2011
    Trackback from : Muscle Myths #2 «

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