Tired of holding your dumbbell for your strength training? Have a resistance band at the corner of your room and not sure how to use it? Continue reading to learn more!
Resistance band, also called exercise band or theraband, is a type of band that is stretchable and is commonly seen in fitness training and rehabilitation. Resistance band is usually made of latex. And the different colour of the band represents their level of resistance. From light resistance to heavy resistance, they are yellow, red, green, blue, and black.
When comparing to free weights, resistance band definitely has several advantages. First being portable. You only need the space of your pocket to carry the band around. It is an easy way for people to work out when they are travelling, or when the gym is not around. And it is needless to say that resistance band is lighter than free weights, makes it much easier to carry around. Third being inexpensive. You can purchase a resistance band at a much lower price than a dumbbell when both of them provide similar benefits. Resistance band also takes away the factor of gravity when performing horizontal movements, such as in the case of anti-rotation band walkout.
Today we are going to show you three simple upper body exercises using a resistance band, making your workout routine more versatile.
1) Banded Pull Apart
Starting with standing up tall, straighten your arms out in front of your shoulders and hold the ends of the resistance band with each hand. With the thumbs pointing outward in opposite directions, pull the band apart. This exercise targets your mid-back muscles, specifically the rhomboids. This could be a strengthening exercise or as part of your warm-up. It is also a great exercise to counteract kyphosis and forward head posture. Start with 2 sets of 10 repetitions and progress from there.
2) Standing Biceps Curls with Band
Start with standing up nice and tall. Then step on the resistance band with feet shoulder width apart. While holding the two ends of the band, slowly bend both of your elbows and return to the starting position. Focus on both the upward and downward movements. This exercise targets your biceps but also challenges your grip strength at the same time! Beginners can start with 2 sets of 10 repetitions.
3) Banded Push-up
If a regular push up is too easy, this modified version might add some fun into it. Start by wrapping the band around your triceps and upper back. Anchor the band between your palm and the floor. Then extend your elbows as if you are doing a regular push up. Similarly, perform 2 sets of 10 repetitions.