Upper body strengthening and toning is essential, and using resistance bands can be a great way to start, especially if you don’t have much strength to begin with or you’re not comfortable using weights. These bands, also known as fitness bands or rehab bands, come in different thicknesses, colors, and varieties – some with handles, some in a loop, and others as a strip you can tie together. They are available at most chain stores, online retailers, and occasionally in dollar stores.
In the exercises presented here, you’ll use a continuous (circle) band which can be easily adapted according to the right width and resistance for you. These two exercises—pulsing chest pull and pulsing overhead pull—can help you build strength in your chest, upper back, shoulders, and lats.
Exercise 1 – Pulsing chest pull
The first exercise is the pulsing chest pull which targets your chest, shoulders, and upper back muscles. To perform this, follow the steps below:
- Hold the band using an appropriate grip technique with your arms outstretched in front of you at about chest height.
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Relax your shoulders, making sure they are not raised towards your ears. Allow them to drop back down to their normal position.
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Keep your elbows “soft” (not locked) and your shoulders relaxed.
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Start to “pulse” the band continuously for 30 seconds, pulling it apart to expand and then allowing it to contract. Repeat this process over and over.
Try to perform at least three sets of 30 seconds of the pulsing chest pull exercise with a brief rest between each set.
Exercise 2 – Pulsing overhead pull
The pulsing overhead pull is similar to the chest pull, but this time you’ll hold the band above your head, targeting your shoulders, upper back, and arms. Here’s what you should do:
- Hold the band up above your head with your arms extending towards the ceiling and soft elbows.
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Raise your shoulders and release them to let go of any tension, finding the right starting position.
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Set your timer or prepare to count for 30 seconds.
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Begin pulsing the bands, pulling your hands apart and allowing them to contract quickly. Be sure to keep your arms and shoulders in line with your ears, engaging your upper back muscles.
Try to perform at least three sets of 30 seconds of the pulsing overhead pull exercise, resting briefly between sets.
Benefits and progressions
Incorporating these two pulsing band exercises into your regular workout routine can bring noticeable improvements. You’ll start to see a stronger and more defined chest, upper arms, shoulders, and upper back as a result of consistent practice.
As you get more comfortable with these exercises and develop strength, you can increase the resistance of the bands by folding and doubling them or transitioning to a thicker band. Alternatively, you can increase the duration of each set, performing the pulsing exercises for 45 or 60 seconds instead of just 30 seconds.
Feel free to explore other variations of movements with resistance bands to work on different muscle groups in your upper body. Some examples include bicep curls, tricep extensions, reverse flys, and lateral raises.
Final thoughts
Resistance bands are a convenient, portable, and versatile tool you can use to strengthen and tone your upper body. They offer the perfect alternative to weights, especially for those who are just starting a fitness journey or are not confident in using heavy equipment. Don’t underestimate the power of the resistance band; with consistency and proper form, these simple exercises can lead to significant improvements in your upper body strength and physique.
