I love using bands to introduce some variety into my upper body workouts! While I love training with dumbbells and barbells adding bands can be a great way to change it up a bit. They also give you an opportunity to mimic some cable exercises at home that you may otherwise not be able to do at home. Check out this upper body banded workout. Reps are beside the exercise. Complete 3-4 sets of each exercise before moving on to the next one.
Banded Single Arm Chest Press (10 Reps each side)
Anchor the band around something secure at chest height. This exercise can be performed from a standing or kneeling position depending on what you have access to. Once the band is securely anchored, step inside the band and bring it to your chest height. Keeping your elbows slightly tucked in position the band in front of your chest and push it away from you by extending at the elbows. At the end of the movement bend through the elbows to return to the start position.
Banded Straight Arm Pulldowns (12 Reps)
Begin by anchoring the band securely above your head either looped over something sturdy, or threaded through itself. Take one side of the band in one hand and the other side of the band in the other hand stepping back from your anchor point and hinge forward at your hips so that your arms are straight and you are slightly bent over. From this position pull the band straight down towards your hips keeping your arms straight with a slight bend at the elbow. Return to the start position in a slow and controlled manner.
Banded Bicep Curl (12 Reps)
Position the band under your feet securely by standing on it. Take the band in each hand and engage your core before you start the movement. Bending at the elbow curl the band up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Banded Tricep Pushdowns (12 Reps)
Begin by anchoring the band securely over your head (the top of a squat rack or the top of a door frame works great for this). Take the band in both hands and tuck the elbows to the side. Extending at the elbow while they stay at your side push the band down toward the floor. Return to the start position in a controlled manner.
Banded Overhead Press (12 Reps)
Standing on the band so it’s anchored securely, stand tall with your core tight and your spine neutral. Raise the band to your collar bone level. Press the band up over your head keeping your core engaged so that you avoid arching through the lower back. Ensure you reach full extension at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
If you’re looking for video demonstrations of these exercises you can hop over to my Instagram as I always share the videos there!
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