Upper Body Exercises Using a Theraband

Upper Body Exercises Using a Theraband
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About Repetitions and Sets

If you are a beginner, start with 10 repetitions per set and one set per each exercises. Depending on your fitness level, add a little each more until you are doing three sets of 10-15 repetitions per workout. If the workouts get too easy, tighten the grib on the theraband to provide more resistance.

Pull-Downs

Stand up straight with your feet shoulder length apart. Hold on to the theraband with each hand about shoulder-length apart, adjusting as necessary to either increase or decrease the resistance. Grasping the theraband with both hands and holding it over your head, pull down on each side of the band until your hands are level with your ears. Bend your elbows at about a 90-degree angle. Carry out this move in a slow and controlled motion, then bring back to the starting point. Repeat.

Bicep Curls

Stepping on one end of the theraband with your right foot, grasp the other end with your left arm and pull up towards your chest in an arm-curl motion. Do this movement in a slow and controlled fashion, then bring back to starting point and repeat. When finished with the left arm, switch to the right arm.

Presses

Standing with your feet shoulder-length apart, wrap the theraband around your lower back and hold each end with each hand. Starting with the left arm, push the theraband forward and upward at a 45-degree angle, reaching for the sky. Bring back to the start position and do the right arm. Repeat this motion, alternating arms.

Triceps

Step on one end of the theraband with one leg and grab the other side of he band with the opposite hand. Start the move with your hand at hip length, then pushing behind you, reach the arm at a 45 degree angle, aiming the hand towards the ground. Return to starting position and repeat until you reach one set, then switch arms.

References