Bands are one of my go to pieces of equipment when I feel like I just need to change it up a little bit. Any exercise that can be done with a barbell or dumbbells can typically be replicated with a band in one way or another. Today I’m sharing an upper body workout using only bands. This can be a great option to take on the road with you if you don’t have access to much equipment or something you can use if you only have a small space at home. Give this one a try by completing 12 reps of each exercise, 3-4 sets depending on how much time you have on your hands.
Banded Chest Press (12 Reps)
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 Seated Row (12 Reps)
Anchor the band securely to something study. Take the band in your hands while seated on the floor or on a bench with your knees slightly bent. Pull your elbows straight back along your side pulling the band towards your belly button. Squeeze your shoulder blades together at the end range of motion. Return to the start position in a controlled manner
Banded Incline Pushups (12 Reps)
A bar can be used and set to an appropriate height or you can use a wall, couch, chair or bench to add an incline to your pushup. Just ensure that whatever you are working with is sturdy enough that it’s not going to slide on you. Come into a plank position with your hands on the elevated surface and wrap a band around your back and under your armpits. Bending at the elbows lower your chest towards your inclined surface while keeping the elbows tucked in slightly (don’t allow them to flare super wide to the side). At the bottom of the movement push yourself back up evenly through both hands to return to the start position. Maintain neutral spine throughout the movement and avoiding letting the hips dip or pop up.
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 Overhead Tricep Extension (12 Reps)
Anchor the band securely at a height over your head and take the band in your hands while facing away from the band anchor point. Extend your elbows bringing them in front of your face keeping your core tight. Ensure that your back remains neutral and make sure you aren’t arching through your lower back as you move. At the end range of motion bend in the elbows and return to the start position.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
ashleepedlowcoaching.ca 