Welcome to another week! Let’s start this week off right with an upper body workout!

The following is a resistance band workout. It’s a great workout to help sculpt toned arms. Perform 3 sets of 8-12 reps of each exercise 3 days a week with at least one day of rest between workouts. Let’s get to work!

Chest Fly (picture says chest press)

Close resistance band in door, or loop it around a pole or column if you are able, at chest height. Face away from door or pole. Stagger feet so that one foot is in front of the other. Keep back straight and shoulders back throughout the movement. Begin with arms bent at 90 degrees, elbows at your sides. Push arms straight out forward and extend fully. Slowly bring arms back to starting position and repeat.

chest press

Standing Row (picture above)

Keep resistance band in door or around pole. Turn and face toward door or pole. Stand with feet a little more than hip width apart with arms extended outward and keeping your back straight. Pull band toward you with both arms while pushing elbows straight back. Shoulders should be pulled back the entire time. Return to starting position and repeat.


Lateral Raises

Begin with feet staggered and resistance band anchored beneath your front foot. Keeping arms mostly straight with only a slight bend at the elbow, pull resistance band upward until arms are coming straight out from shoulders. Lower to starting position and repeat.

 lateral raise


Bicep Curl

Begin with feet slightly wider than hip width apart and band anchored beneath each foot. Keeping back straight, shoulders back, and elbows to sides, bend elbows to bring band up toward chest. Lower arms back to starting position and repeat.


 bands biceps

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