Yahoo Movies WTF do you actually do with a resistance band, then?
If, as a result of lockdown, you became the epitome of the phrase 'all the gear, no idea' where home workouts were concerned - we feel you. It's all well and good going on an online shopping spree, buying resistance bands, dumbbells, yoga mats and all the other equipment you need for your very own home gym, but if you don't know how to use them properly, it can hinder your motivation to get going.
Resistance bands as a concept might seem simple enough - they provide resistance to make you work that bit harder. But if you're scratching your head, wondering what the best resistance band exercises are to get your arms and upper body in check, then you're in luck. We asked SWEAT Trainer Kelsey Wells to demonstrate her favourite resistance band moves to strengthen and shape your upper body.
"Resistance bands are a simple and effective way to help build strength at home," Kelsey tells Cosmopolitan. "Not only can they help increase the engagement of your upper body muscle groups, they can also add extra load to a variety of exercises making them more challenging, which can help lead to improved muscular strength and endurance."
As well as using a heavier resistance band for the main bulk of your exercise band, the PT also advises utilising bands with lighter resistance to warm up and activate your muscles.
Here, Kelsey talks us through a circuit made up of seven exercises (including a combination of push and pull exercises) inspired by her PWR at Home programme, that will leave your upper body firing. She recommends completing 12 reps of each exercise for a total of three laps, resting for one minute in-between each lap.
As always, you should make sure you take a few minutes to warm-up prior to working out, as well as a cool down session at the end. "This will increase your flexibility and range of motion, as provide relief from any potential cramping and help reduce soreness and risk of injury," notes Kelsey. You can find an easy warm up routine from Kelsey here, and her recommended cool-down stretch routine here.
Band Pull Aparts
Planting both feet on the floor slightly further than shoulder-width apart, hold one hand on each end of the recovery band (a recovery band is a non-looped elastic band that's usually longer than resistance band) with an overhand grip (palms facing down) and extend your arms directly in front of your chest, ensuring that your elbows are completely locked. Using the muscles in your shoulders and back, pull the band ends outwards and backwards until your arms are in line with your shoulders. Repeat.
Bicep Curl
Standing on the middle of a resistance tube, put both feet shoulder-width apart. Hold one resistance tube handle in each hand with an underhand grip (palms facing away from you), and your arms extended on either side of your body. Bend your elbows to bring the resistance band handles in towards your chest, ensuring that your elbows remain in close contact with the sides of your body. Extend your elbows to return to the starting position, and repeat.
Side to Front Raise
Standing on the middle of a recovery band, plant both feet together on the floor. With your arms extended by your sides, hold one end of the recovery band in each hand with a neutral grip (palms facing inwards), and raise the ends of the band outwards and upwards to shoulder height while maintaining a slight bend in your elbows. As they reach shoulder height, move them forwards to bring them directly in front of your chest, ensuring that you draw your shoulder blades down and back. Once the ends of the band come together in front of your chest, draw the ends backwards until they are in line with your shoulders. Bring the arms back down and repeat.
Bent-Over Row
Standing on the middle of a recovery band, plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest, holding the ends of the recovery band with a neutral grip (palms facing inwards). From there, bend your elbows to bring the ends of the recovery band in towards your lower ribs, ensuring that your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades. Extend your elbows to return to the starting position, and repeat.
Tricep Kickback
Hold one end of the recovery band in each hand and stand in the middle of the band, shoulder-width apart. While maintaining a slight bend in your knees, bend forwards from the hips so that your torso is parallel to the floor. Bend your elbows to bring the recovery band ends to either side of your chest. Then, while keeping your shoulders as still as possible, extend your elbows back behind you, ensuring that your arms remain in close contact with the sides of your body. Bend your elbows to return to the starting position, and repeat.
Shoulder Press Kneeling
Plant your left foot on the floor and take a step backwards with your right foot. Lower your right knee to the floor, resting it on the middle of a recovery band. With one end of the recovery band in each hand, bend your elbows to raise your hands to shoulder height, holding the ends of the band with an overhand grip (palms facing away from your body). Using the muscles in both your shoulders and arms, extend your elbows to press the ends of the band above your head. Avoid 'shrugging' by drawing your shoulder blades down and back. Once your arms are fully extended, bend your elbows to lower the ends of the band into your chest to return to the starting position, and repeat.
Chest Press Standing
With a recovery band around your back and under your arms, put your feet in a split stance with your left foot forward and right foot back. Extend your arms directly in front of your chest, holding the ends of the band with an overhand grip (palms facing down), ensuring that your hands are shoulder-width apart. Bend your elbows outwards to bring the ends of the band towards you until your hands are in line with your chest (make sure there's some tension in the band when in this position). Finally, extend your elbows and push the ends of the band away from your chest to return to the starting position, and repeat.
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