Resistance Band Exercises (Upper Body)

Written by Brett Harrop

Updated: 11 May 2022

The following resistance band exercises are designed to improve the strength of the muscles of the upper body. You should discuss the suitability of these resistance band exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin by performing a few of the basic resistance band exercises. Once these are too easy, gradually add the remaining basic exercises and eventually the advanced resistance band exercises.

Resistance Band Exercises – Basic Upper Body

The following basic resistance band exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the resistance band exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Biceps Curl

Begin this exercise with a resistance band under your feet and around your hands as demonstrated (figure 1). Your back and elbows should be straight. Slowly bend your elbows against the band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Triceps Extension

Begin this exercise with a resistance band held in both hands and tied securely at waist height (or higher) as demonstrated (figure 2). Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the band tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain. (N.B. This exercise can also be performed in standing).

External Rotation

Begin this exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 3). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each side.

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Resistance Band Exercises – Advanced Upper Body

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Less Common Resistance Band Exercises – Upper Body

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Physiotherapy Products for Exercises

To purchase physiotherapy products to assist with resistance band exercises or other exercises click on one of the above links or visit the PhysioAdvisor Shop.

Other Exercises

• View Arm Strengthening Exercises
• View Shoulder Strengthening Exercises
• View Elbow Strengthening Exercises
• View Wrist Strengthening Exercises
• View Hand Strengthening Exercises

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