How can I stay active and fit while away from home?
Nowadays, many of us travel or prefer working out at home and don’t have access to a gym. Thus, we always need to get creative and find ways to challenge ourselves and build strength. Resistance Bands are a unique exercise equipment that should not miss in your workouts. They are very cheap but you will find that you progress much faster once you start utilizing them.
Last article, I explained how to hit the lower body using resistance bands. Today, let’s focus on the upper back, shoulders, chest, lats and arms to build a balanced physique.
Resistance Band Exercises for the Upper Body
Rowing movements are one of the best ways to target the upper back muscles, especially the rhomboids. These are very small muscles helping to pull your shoulder blades back and together. You can do all traditional rowing movements with bands and will find they are just as challenging as the weighted versions.
One arm Row
To hit the latissimus dorsi, the muscle that creates the illusion of a small waist, we can use resistance bandsas well. Make sure to find something in your house to pull the bands down.
One arm Lats Pulldown
Straight Arm Lats Pulldown
One of the best exercises to hit the chest is the chest press. This exercise can be performed easily using resistance bands. In fact, I rather use the resistance band for this exercise as the weighted version can out too much pressure on the shoulder joint, if not performed correctly.
Honestly, I don’t perform these often but if you have a tube and would like to perform shoulder pressing movements, you can try this variation. I prefer doing bodyweight pike push ups and resistance band lateral raises.
This is one of the best exercises to hit all three heads of the deltoid muscle. Make sure to keep your elbows bent to protect your rotator cuff. Also, use your rear deltoid muscles to pull the band up to build balanced shoulders.
The reverse fly performed with resistance bandsis one of my favorite burn out or warm up exercises for the upper back and shoulders. Make sure to keep your back flat as you bend over and squeeze your core and glutes the whole time. Initiate the movement with your back, not your arms. Keep your head neutral and don’t overextend your neck.
This exercise hits the rear deltoid and rhomboideus muscles as well and will burn out your muscles quickly. You can vary your hand position on this exercise too.
This exercises targets the front part of your shoulders and will help build bigger shoulders. Nicely shaped, round shoulders actually help to create the illusion of a smaller waist as well, which is why bikini competitors are always so focused on shoulders (along with glutes).
The traditional triceps and biceps moves can all be performed with resistance bandsas well. Make sure to keep your whole body stiff and don’t just go through the motions. If you are going to work out, you can as well make it as effective as possible!
Bicep Curls & Tricep Extensions
I hope you liked this exercise guide. I always recommend to use banded exercises in workout routines, even if you have access to a gym. It is great to challenge our muscles in a different way and build strength in all ranges of motion.
Which one of these exercises is your favorite?
I would have to choose the Pull Apart because I like the way it activates my entire back and helped me eliminate back pain from scoliosis!
Stay tuned for new freebies coming your way! I am working on a complete PDF guide to resistance band training and I will publish a new training program this Thursday!
Wish you all a wonderful day!