Four upper-body resistance band exercises for beginners to build strength, as per my teaching methodology.
For those new to strength training, improving posture and making everyday activities easier can be achieved through a series of simple exercises using a long-looped resistance band and a wall. A certified personal trainer with over a decade of experience recommends these four upper-body exercises to help strengthen the shoulders, back, and arms.
1. **Wall Push-Up**
Stand in front of a bare wall, step your feet back, lean forward slightly, and place both hands on the wall at shoulder-height. Keep your spine neutral and core engaged, then bend your elbows and bring your chest toward the wall. Press through your hands, pushing yourself back to the start. Aim for 1-2 sets of 10-12 reps.
2. **Banded Pull Apart**
Hold the ends of a resistance band with an underhand grip at shoulder height. Engage your core and keep a neutral spine throughout. Pull the band apart, squeezing your shoulder blades together, and slowly return to the start. Aim for 1-2 sets of 12-15 reps.
3. **Banded Row**
Loop the resistance band around a solid structure, hold both ends, and stand with feet hip-width apart. Keep your back straight and core engaged, then pull the band toward your torso by bending your elbows, and return to the start. Aim for 1-2 sets of 12-15 reps. Trainer tips include keeping your elbows close to your sides and shoulders down and relaxed.
4. **Banded Overhead Press**
Place your feet in the middle of a long resistance band, hold the ends of the band in each hand at your shoulders, engage your core, and keep your spine neutral. Extend your arms to press the band straight up, and lower the band back down to the starting position with control. Aim for 1-2 sets of 10-12 reps. If the band is too short, place one end of the band under one foot and press the other end up, then switch sides.
The lightest band offered by TRX is suitable for beginners. The TRX long-looped resistance band (15-30lbs), originally priced at $16.99, is currently available for $12.95 on Amazon, featuring in the Amazon Prime Day sale. These exercises can help develop strength in the shoulders, back, and arms, which can improve posture and make tasks like carrying groceries easier.
Engaging in these recommended workouts can help enhance the understanding of muscular growth and overall health-and-wellness, as supported by science. By incorporating a long-looped resistance band and following these fitness-and-exercise routines, individuals can augment their strength in the shoulders, back, and arms, fostering better posture and facilitating easier execution of daily tasks.
