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I’m a firm believer that it’s never too late to start a fitness routine, but knowing how to start that routine can be challenging.
Walking into a gym with lots of machines, weights, people, and equipment can be a daunting experience, especially if you don’t have a plan or don’t know what to expect.
If you want to start your journey at home, or build a bank of exercises for non-gym days, a resistance band can come in handy.
In my work as a certified personal trainer, I’ve worked with many first-time exercisers and I often program the following resistance-band moves for my beginner-level clients who want to start strengthening their upper body.
Even if you’re not a beginner, these exercises are great for warming up your chest, back, shoulders and arms before a weighted workout.
How to Do This 10-Minute Upper Body Workout
For best results, you’ll need a long-loop resistance band like this one set from theraband. Work with the lightest resistance first. When you can do a full set without fatigue, advance to the next resistance level.
Starting with one set, aim to complete 10-12 repetitions per set. As you get stronger, increase your sets until you can do three sets with 60-90 seconds of rest in between.
These moves are safe for most ability levels, but always get clearance from your doctor before starting any new activities. A certified personal trainer can also provide guidance on form and modifications where necessary.
How to do each exercise
1. tied row
Representative: 10-12
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Loop a resistance band at chest height around a strong anchor point, like a stair handrail.
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Hold the ends of the band in each hand.
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Step back from the anchor point so the band remains taut.
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Stand straight, engage your core, press your shoulder blades together and pull the ends of the band toward you.
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Return your arms to the starting position.
Instructor Tips: Keep your shoulders loose as you pull the band – keep them from creeping toward your ears.
2. Banded Chest Press
Representative: 10-12
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Loop a resistance band around a strong anchor point, such as a stair railing, at approximately chest height.
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Hold the ends of the band in each hand.
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Stay away from the anchor point and move forward until the band is taut.
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Place one foot in front of the other, engage your core and bring your hands to chest level to start.
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Extend your arms forward.
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With control, bring your hands back toward your shoulders.
Instructor Tips: Avoid bending forward while pressing. Keep your shoulders relaxed throughout the movement.
3. Banded Overhead Press
Representative: 10-12
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Stand with your feet hip-width apart in the middle of the resistance band under both feet.
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Hold the other ends of the band against your chest.
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Engage your core and stand straight.
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Slowly return the band to chest level.
Instructor Tips: Avoid arching your lower back as you press the band up. Make the exercise easier by placing the band under only one foot or standing with your feet closer to each other.
4. Banded Triceps Kickback
Representative: 10-12 on each side
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Loop a resistance band around a strong anchor point, like a stair railing.
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Hold the end of the band in your right hand.
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Pull back until the band is taut.
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Engage your core muscles.
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Bend at your hips and tilt your torso forward.
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Bend your right elbow to 90° and press it into your torso.
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Keeping your upper arm stable, extend your right arm to pull the band behind you.
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Return your arm to the starting position and repeat.
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Complete all repetitions on one arm, then switch arms.
Instructor Tips: Keep your elbows stuck to your side the entire time. If you have lower back pain, do the exercise while standing straight or place your free hand on your upper thigh for additional support.
5. Banded Biceps Curl
Representative: 10-12
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Stand with your feet hip-width apart, placing the middle of the resistance band under your feet.
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Hold the ends of the band in front of your thighs with your palms facing forward.
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Stand straight and keep your core engaged.
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Keep your elbows at your sides and bend your elbows to lift the band to your shoulders.
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Extend your arms back to the starting position.
Instructor Tips: Avoid arching your back as you fold the band upward. Make the exercise easier by placing the band under only one foot or standing with your feet closer to each other.
buy resistance bands
Amazon Basics Resistance Bands
Theraband Resistance Band Set
SPRI Zertube Resistance Band with Handles and Door Anchor
