Having robust arms and shoulders isn’t just about aesthetics; it’s crucial for everyday tasks like lifting luggage, pushing doors, swinging a racket, and maintaining bone health.
While dumbbells are commonly used for strengthening these muscle groups, incorporating resistance or elastic bands introduces a fresh challenge to your workouts.
Dr. Marty Miller, a doctor of health sciences and certified athletic trainer, emphasizes the unique benefits of resistance bands. Unlike dumbbells, which provide consistent resistance, bands offer progressive resistance throughout the entire range of motion. This variability means your muscles encounter different levels of tension as you stretch the band, providing a more dynamic workout.
Resistance bands are particularly advantageous for beginners easing into strength training. Michael Hamlin, CSCS, highlights their ability to adjust resistance, making exercises more manageable during the initial phase of lifting. For instance, performing a chest press with a resistance band allows beginners to strengthen their chest and arms without struggling with weaker points at the bottom of the movement.
By utilizing resistance bands, individuals can target their muscles effectively, adjusting the tension to match their strength levels and optimize their workouts.
Arm and Shoulder Strengthening Workouts with Resistance Bands
Ready to put resistance band training for your arms and shoulders to the test? Follow this routine, devised by Rachel Hall, a National Academy of Sports Medicine (NASM)–certified personal trainer in Miami and fitness program director for Body FX. Aim to complete this routine two to three times per week on non-consecutive days.
For these exercises, opt for a large loop band, although a band with handles can also suffice. Begin with the lightest resistance option and gradually progress to heavier bands as your arm and shoulder strength improves.
Prior to commencing the workout, ensure to perform a brief warm-up. Arm sweeps, forward arm circles, backward arm circles, and air punches will help loosen the arm and shoulder joints and increase blood flow to the muscles. Perform each warm-up movement for 30 seconds without resting in between.
Once you’ve completed the warm-up, transition to the resistance band arm and shoulder routine. Execute the exercises in sequence, taking 20 to 30 seconds of rest between sets. Aim for a total of three to four sets.
If you’re recovering from an arm or shoulder injury, have a chronic condition like heart disease or diabetes, or have been inactive, consult your doctor before attempting this routine.
Bow and Arrow Exercise
Stand upright, gripping the resistance band in front of your chest, aligning it with your shoulders and extending your arms. Maintain a shoulder-width distance between your hands with palms facing downward, feeling a slight resistance in the band. Maintain your right arm straight as you pull your left elbow backward, engaging your left shoulder blade. Hold momentarily, then gently release, bringing your left arm back to the initial position. Complete 10 to 12 repetitions, then switch sides.
Resistance Band Push-Up
Begin by kneeling on the floor and grasping both ends of the resistance band. Guide it over your head and behind your back, ensuring it rests securely on your upper back, over your shoulder blades. With one end of the band in each hand, plant your hands flat on the floor directly beneath your shoulders.
Next, step your feet back individually, maintaining a comfortable distance apart, until you’re in a high-plank stance, forming a straight line from head to heels parallel to the ground. (For increased stability, widen your stance.)
Gradually lower your chest towards the floor by bending your elbows backward, maintaining a tight core and flat back. Pause momentarily when your chest is near the floor, then push back up into the high-plank position. Aim for 12 to 16 repetitions. If this version proves challenging, either lower both knees to the ground or forgo the resistance band altogether.
Front Raise followed by Rear Delt Fly
Start by standing upright and creating a wide loop with the band. Place both feet on the lower part of the loop, positioning it beneath the arches of your feet. Hold onto the upper portion of the band with your hands spaced shoulder-width apart, palms facing your thighs. Maintaining straight arms, elevate the band until it reaches shoulder level. Next, pull your elbows backward, contracting your shoulder blades together. Take a moment to pause, then gently lower your hands back down to your thighs. Repeat this movement for a total of 12 to 16 reps
Standing Band Hugs
Begin by standing with your feet positioned shoulder-width apart. Grasp both ends of the resistance band and lift it over your head, bringing it behind your back. Ensure the band is snugly positioned against your back, beneath your shoulder blades. Extend your arms out to the sides, with your elbows forming a 45-degree angle away from your body. Then, press your arms forward and around as if embracing an imaginary tree, maintaining your palms facing downwards and keeping a slight bend in your elbows. Return to the starting position and repeat this motion. Aim to complete 16 to 20 repetitions.
Overhead Triceps Stretch
Begin by standing and expanding the band into a wide loop. Step onto the bottom half of the band, positioning it beneath the arches of both feet. With your hands together near your chest and palms facing forward, grasp the upper half of the band. Next, press the band directly upward above your head. Lower your hands behind your head gradually until your elbows form a 90-degree angle, ensuring they remain close to the sides of your head. Push your hands back up overhead until your arms are fully extended. Aim to complete 12 to 20 repetitions of this exercise.
Steeple Press Movement
Start by standing and expanding the band into a wide loop. Step onto the bottom half of the band, ensuring it’s beneath the arches of both feet. Hold the upper half of the band in each hand with palms facing up. Rotate your palms downward to wrap the band around your hands, adjusting the resistance as needed. Bring your hands together in a prayer position in front of your chest while keeping your palms together. Press your arms upward until fully extended overhead, maintaining the palms together. Pause momentarily, then return your hands to the prayer position in front of your chest. Repeat this movement for 16 to 20 repetitions.
Drag Curl Exercise
Stand upright and open the band into a wide loop from a standing position. Place both feet on the bottom half of the band, ensuring it’s beneath the arches of your feet. Hold the upper half of the band in each hand, letting your arms hang naturally at your sides. Maintain an upright chest and relaxed shoulders. Pull your elbows backward, contracting your biceps to pull the band towards your shoulders, as if dragging it. Pause when the band reaches the bottom of your chest, then gradually lower it back to the starting position. Repeat this motion for 16 to 20 repetitions.
