7 Best Resistance Band Exercises for the Shoulders and Arms
[ad_1]
Strong arms and shoulders are for more than showing off — strengthening these muscles is pivotal for carrying luggage, pushing doors open (and pulling them shut), swinging a pickleball racket, and safeguarding bone health.
Dumbbells are a popular option for strengthening the arms and shoulders, but switching to a resistance or elastic band will give your muscles a unique challenge.
“Utilizing bands will create a progressive resistance throughout the entire range of motion of the exercise,” says Marty Miller, a doctor of health sciences, a National Athletic Trainers’ Association certified athletic trainer, and the vice president of education and training at Technogym North America in Palm Beach Gardens, Florida.
Resistance bands are effective strength tools for people of all experience levels. Still, they may benefit beginners who are growing accustomed to resistance training.
“The main benefit of using resistance bands is that they allow us to increase the resistance during the easier portion of the lift, which can be great for beginners,” says Michael Hamlin, CSCS, the founder of EverFlex Fitness, a fitness facility in Calgary, Canada.
For example, doing a chest press (lying on your back and extending your arms to press weight over your chest) with a resistance band allows you to strengthen your chest and arms without being limited by weaknesses at the bottom of the exercise.
“Quite often people, usually beginners, are weaker in a deeper range of motion, with their hands near their ribcage, as opposed to the top of the lift with their arms extended,” Hamlin says. By using a resistance band, there will be less tension at the weakest portion of the exercise.
RELATED: How to Get Started With Resistance Bands: An Absolute Beginner’s Guide
7 Resistance Band Exercises for Strong Arms and Shoulders
Ready to test the merits of resistance band training on your arms and shoulders? Do the following routine — from Rachel Hall, a National Academy of Sports Medicine (NASM)–certified personal trainer in Miami and fitness program director for Body FX — two to three times per week on nonconsecutive days.
A large loop band is your best bet for these exercises, but a band with handles can also work. Start with the lightest resistance option and gradually progress to heavier bands as your arms and shoulders get stronger.
Complete a brief warm-up before starting the workout. Arm sweeps (begin with arms down at your sides and lift them out to your sides before sweeping them overhead), forward arm circles (extend your arms out to the sides and move them in small forward circles, gradually increasing the size of the circles), backward arm circles (extend your arms out to the sides and move them in small backward circles, gradually increasing the size of the circles), and air punches (punch the air in front of you, alternating arms) will loosen the arm and shoulder joints and get blood flowing to the muscles. Do each movement for 30 seconds and do not rest in between.
Move onto the resistance band arm and shoulder routine once you’ve finished your warm-up. Perform the exercises in order, resting 20 to 30 seconds in between. Do three to four sets total.
Check with your doctor before attempting this routine if you’re recovering from an arm or shoulder injury, have a chronic condition such as heart disease or diabetes, or haven’t been active.
1. Bow and Arrow
[ad_2]
