Here are some easy exercises using resistance bands that experts suggest for making your arms and shoulders stronger. These muscles help a lot in sports and everyday tasks.
Having strong arms and shoulders isn’t just about looking good – it’s important for everyday tasks like carrying bags, opening doors, playing sports like pickleball, and keeping your bones healthy.
While dumbbells are commonly used for building arm and shoulder strength, using resistance bands can add a new challenge to your muscles.
According to Marty Miller, a health sciences doctor and certified athletic trainer, resistance bands create increasing resistance as you move through the exercise, unlike dumbbells that provide constant resistance.
Resistance bands are great for people of all levels, especially beginners who are new to strength training. They allow you to adjust the resistance during different parts of the exercise, which can be helpful for beginners who may struggle with certain movements.
For example, doing a chest press with a resistance band can help strengthen your chest and arms without putting too much strain on your weaker areas, like when your hands are closer to your body. This makes it easier for beginners to work on their strength and gradually improve over time.
7 Resistance Band Exercises for Strong Arms and Shoulders
Ready to give resistance band training a try for your arms and shoulders? Follow this routine, created by Rachel Hall, a certified personal trainer and fitness program director, two to three times a week on alternate days.
You’ll need a large loop band for these exercises, but a band with handles can also work. Start with the lightest resistance option and gradually increase as you get stronger.
Before starting the workout, do a quick warm-up to get your muscles ready. Try arm sweeps, forward arm circles, backward arm circles, and air punches for 30 seconds each without resting in between. This will help loosen your arm and shoulder joints and get blood flowing to your muscles.
Once you’re warmed up, move on to the resistance band arm and shoulder routine. Perform the exercises in order, taking 20 to 30 seconds of rest between sets. Aim for three to four sets in total.
If you’re recovering from an arm or shoulder injury, have a chronic condition like heart disease or diabetes, or haven’t been active, make sure to check with your doctor before starting this routine. It’s always important to priorities safety and listen to your body.
1. Bow and Arrow
Stand up and hold the resistance band in front of your chest with your arms straight, making sure it’s at the height of your shoulders. Keep your hands about as wide as your shoulders and facing down, so you feel a little pull in the band.
Now, while keeping your right arm straight, pull your left elbow back like you’re rowing a boat, and squeeze your left shoulder blade. Hold it for a moment, then slowly let go and bring your left arm back to where you started. Do this 10 to 12 times.
After that, switch sides. Keep your left arm straight and pull your right elbow back, squeezing your right shoulder blade this time. Do another 10 to 12 repetitions on this side.
This exercise helps make your upper back and shoulders stronger and can improve your posture.
2. Banded Push-Up
To start, kneel down and hold the ends of the resistance band. Place it over your upper back, holding each end with your hands on the floor under your shoulders.
Then, step back with your feet until your body forms a straight line from your head to your heels, like a plank. The wider apart your feet are, the easier it will be to balance.
Now, slowly bend your elbows, lowering your chest towards the floor. Keep your tummy tight and your back straight. Pause briefly when your chest is close to the floor, then push back up to the starting position. Aim for 12 to 16 repetitions.
If this is too difficult, you can try it with your knees on the ground or without using the resistance band.
3. Front Raise with Rear Delt Fly
Start by standing up straight and opening the resistance band into a large loop. Step both feet onto the bottom half of the band, so it’s under the arches of your feet.
Hold the upper half of the band with your hands about shoulder-width apart, and your palms facing the front of your thighs. Keep your arms straight as you lift the band up to shoulder height.
Once the band is at shoulder height, pull your elbows back, squeezing your shoulder blades together. Hold this position briefly, then slowly release and lower your hands back down to your thighs.
Repeat this movement for a total of 12 to 16 repetitions. This exercise helps strengthen your upper back and shoulders.
4. Standing Bear Hugs
Stand with your feet shoulder-width apart. Hold both ends of the resistance band and bring it over your head and behind your back. Make sure the band is secure against your back, under your shoulder blades.
Extend your arms out to the sides, keeping your elbows at a 45-degree angle away from your body. Your palms should be facing down.
Next, imagine you’re pressing your arms forward and around a big tree. Keep your palms facing down and your elbows slightly bent as you do this movement.
Return to the starting position and repeat. Aim to do 16 to 20 repetitions in total. This exercise targets your chest, shoulders, and upper back muscles.
5. Overhead Triceps Extension
right and open the resistance band into a large loop. Step both feet onto the bottom half of the bandstand up std so it’s under the arches of your feet. Hold the upper half of the band with your hands together near your chest, and make sure your palms are facing forward. Press the band straight up above your5. Overhead Triceps Extension head, extending your arms fully. Then, slowly lower your hands behind your head until your elbows are bent at a 90-degree angle, keeping them close to the sides of your head. Press your hands back up overhead until your arms are fully extended again. Repeat this movement for 12 to 20 repetitions.
6. Steeple Press
Stand upright and open the resistance band into a large loop. Step both feet onto the bottom half of the band, positioning it under the arches of your feet.
Hold the upper half of the band in each hand with your palms facing up. Rotate your palms down to roll the band around your hands. The more times you roll the band, the greater the resistance will be.
Bring your hands together in a prayer position in front of your chest, keeping your palms together. Press your arms straight up overhead until they are fully extended. Hold briefly at the top, then return your hands to the prayer position in front of your chest.
Repeat this movement for 16 to 20 repetitions. This exercise targets your arms and shoulders, helping to strengthen and tone these muscles.
7. Drag Curls
Stand up straight and put both feet on the bottom half of the resistance band. This should be under your feet.
Hold the upper part of the band with both hands. Let your arms hang naturally by your sides.
Pull your elbows back and squeeze your biceps, bringing the band up towards your shoulders. Stop when your elbows are near your sides.
Slowly lower the band back down. Repeat this movement 16 to 20 times. This exercise helps strengthen your biceps.
Conclusion
Incorporating resistance band exercises enhances arm and shoulder strength crucial for daily tasks and sports. Unlike dumbbells, bands offer progressive resistance, engaging muscles effectively. These seven exercises target specific muscle groups for comprehensive strength training. Suitable for all fitness levels, bands allow for adjustable resistance, ideal for beginners. Prioritize safety by consulting a healthcare provider before starting any new routine. Consistency with these exercises promotes noticeable improvements in strength and overall fitness.
