Exercise band manufacturers color-code their products according to their resistance level. While coding may vary by manufacturer, most companies use green to designate the bands with the least amount of resistance. Novice exercisers, seniors and people suffering from upper body injuries often find them easier to use than free weights or exercise equipment. Perform these exercises in the listed sequence, which begins with compound exercises and finishes with isolation exercises. Do three sets of 10 to 15 repetitions.
Band Push-ups
While the push-up works the pectoral muscles, the triceps, located in the back of the arm, provide assistance. Triceps activate during the extension phase of the push-up. Weak triceps impede proper form. The band push-up adds resistance during this phase. Use a wide, flat Theraband for this exercise. Assume a prone position, and place the band around your upper back. Use each hand to secure the ends to the floor. Bend your elbows and lower your body toward the floor, maintaining a straight line from your head to your tailbone. Straighten your arms with control. You’ll feel the band’s resistance during the extension phase.
Seated Band Row
The seated row works the upper back muscles, and the biceps provide assistance during the bending phase of the movement. Sit in an upright position, and wrap the band around your feet. Crisscross the band to keep it from slipping off your feet, and hold each end. Squeeze your shoulder blades together as your bend your elbows and pull back. Straighten your arms with control.
Band Biceps Curl
The biceps, located in the front of the arm, flex the elbow. Since the biceps curl originates at the elbow joint, stabilizing the elbow is essential for the efficiency of the exercise. Stand on the band with your feet separated hip-width apart. Wrap each end of the band around your hand and stabilize your elbows against your waist, keeping your palms facing straight ahead. Slowly bend your elbows, bringing your knuckles toward your shoulders. Straighten your arms with control.
Triceps Push Down
The triceps, located in the back of the arm, extend the elbow. They are often the weakest upper body muscles. The triceps push down is an efficient, unilateral triceps exercise. Drape the band over your right shoulder. Cross your left hand to the right side of your chest, and stabilize the band. Hold the ends of the band with your right hand, and press your right elbow against the right side of your waist. Begin with your right forearm at a 90-degree angle, with your right palm parallel to the floor. Slowly straighten your arm against the band’s resistance, bringing your hand down near your right thigh. Complete your set and repeat the exercise with your left arm.
About this Author
Lisa Marie Mercer has been a professional writer for nearly 10 years. She has authored “Open Your Heart with Winter Fitness,” “Breckenridge: A Guide to the Sights and Slopes of Summit County” and “101 Fitness Tips for Women.” She’s worked as a fitness professional, tour guide and ski resort employee. Her work has appeared in “Aspen Magazine,” “HerSports,” “The Professional Skier,” “Pregnancy Magazine” and “Wired.”
