Strong arm and shoulder muscles are essential for many everyday tasks, such as carrying luggage, opening doors, or playing sports like pickleball, and they also contribute to maintaining bone health. Resistance or elastic bands are effective tools for strength training, especially for beginners, because they offer variable resistance throughout each movement — increasing in difficulty as the band stretches. According to Michael Hamlin, CSCS and founder of EverFlex Fitness, this allows users to experience less tension at the weakest points of an exercise while increasing resistance during easier phases, making it a supportive and adaptable strength-building method.
7-Move Resistance Band Arm and Shoulder Workout:
1. Bow and Arrow: This move targets your upper back and shoulders. Stand tall and hold the resistance band at shoulder height with arms extended. While keeping one arm steady, pull the opposite elbow straight back, engaging the shoulder blade for a controlled row movement. Alternate sides after 10 to 12 repetitions per arm.
2. Banded Push-Up: This variation intensifies the classic push-up by adding resistance. With the band wrapped around your upper back and held under your palms, get into a high-plank position. Perform a push-up while keeping your core engaged and your back straight. Complete 12 to 16 reps, modifying by dropping to your knees or removing the band if needed.
3. Front Raise With Rear Delt Fly: A two-in-one move that strengthens your shoulders and upper back. Step onto the band and lift it in front of you to shoulder height. Then, draw your elbows back to perform a rear delt fly, squeezing your shoulder blades together. Lower and repeat for 12 to 16 reps total.
4. Standing Bear Hugs: This move simulates the motion of hugging a tree, engaging your chest and shoulders. With the band anchored behind your back, extend your arms out to the sides, then bring them forward in a wide arc. Keep your elbows slightly bent and palms facing down. Repeat this motion for 16 to 20 reps.
5. Overhead Triceps Extension: Focuses on toning the triceps. With the band secured under your feet, grip it with both hands and press it overhead. Lower your hands behind your head, keeping elbows close to your ears, then press up again. Perform 12 to 20 controlled repetitions.
6. Steeple Press: Designed to strengthen your shoulders and triceps. With the band under your feet, roll it around your hands to adjust resistance and bring them together in front of your chest. Press your arms overhead while keeping your palms together, then return to the starting position. Repeat for 16 to 20 reps.
7. Drag Curls: A unique biceps move, the drag curl emphasizes elbow movement. Stand on the band with arms at your sides. Drag the band up by pulling your elbows behind you while keeping your upper arms close to your torso. Squeeze your biceps at the top and slowly return. Do 16 to 20 reps.
Why Resistance Bands Work:
Resistance bands provide progressive tension throughout each move, making them highly effective for building strength. They’re beginner-friendly, versatile, and portable — perfect for targeting the arms and shoulders without the need for heavy equipment.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
