Simple Band Exercises for the Upper Body

Feb 5

Looking to strengthen your upper body or recover from an injury? Want a simple program you can do from home to start the new year right? Resistance bands are a fantastic tool to help you get started!

Simple Band Exercises for the Upper Body >> 💪 Looking to strengthen your upper body or recover from an injury? Want a simple program you can do from home? Resistance bands are a fantastic tool to help you get started!

In this video, Dr. Robin Armstrong guides you through easy, effective exercises like:

✅ Bicep Curls

✅ Shoulder Rotations

✅ Chest Presses

✅ Rows

✅ Overhead Presses

...and even a bonus core stability exercise!🎯

Customize Your Routine

If any of these exercises feel uncomfortable, or cause pain, or if you’re unsure whether they suit your specific injury, don’t hesitate to reach out. Our chiropractors are here to help you tailor a program to your needs.

If you have any questions about this video or need some help feeling better, feel free to reach out to us, Dr. Robin Armstrong or Dr. Jody Freedman. We’re always happy to help. You can book with us online or give us a call.

Book an appointment online

Full Transcript of the video:

If you’re rehabbing an upper-body injury or just getting started with strength training, a resistance band (such as an exercise band or TheraBand) is a fantastic tool. I’ll guide you through a series of upper body exercises to help you recover from an injury or ease back into strength training.

Why Resistance Bands?

Resistance bands are versatile, portable, and effective for targeting different muscle groups. Plus, they allow you to work out at your own pace while improving strength and stability.

Setting Up

For these exercises, I’m using a band hooked securely over a door handle. Always ensure the band is fastened tightly and won’t slip during use.

1. Bicep Curl

This classic exercise targets the biceps and helps build arm strength:

Stand with the band taut, shoulders rolled back.
Curl the band up toward your shoulders and lower slowly.
Repeat 10 times. Do 1–3 sets as needed.

2. Internal and External Shoulder Rotations

Great for improving posture and strengthening the rotator cuff:

Internal Rotation: Hold the band with your elbow tucked into your side, core engaged. Pull the band in so your hand moves toward your body. Repeat 10 times.
External Rotation: Start with your hand close to your body. Pull the band outward, keeping your shoulder stable and back. Repeat 10 times.

3. Chest Press

This “push” exercise targets the chest muscles:

Place the band behind you, and step forward to create tension.
Push your arms straight forward at chest height, bringing your hands slightly together, then return to the starting position. Repeat 10 times.

4. Rowing Motion

A complimentary “pull” exercise for your back:

Create tension in the band, shoulders rolled back.
Squeeze your shoulder blades together as you row, pulling the band toward your chest. Repeat 10 times.

5. Overhead Press

Strengthen shoulders and arms with this motion:

Hold the band at shoulder height behind you.
Press upward and lower back down. Keep your core engaged and weight evenly distributed through your feet. Repeat 10 times.

6. Bonus Core Exercise: Anti-Rotation Hold

This subtle yet powerful exercise works your core stability:

Hold both ends of the band with your arms straight in front of you.
Resist the band’s pull, keeping your core stable. Hold for a few seconds, then switch sides. Repeat 10 times per side.

Need Guidance?

If you’re unsure whether these exercises are suitable for your specific injury or feel discomfort while performing them, we’re here to help. Book an appointment with us online at willowbrookchiropractic.com.

We share helpful content regularly on YouTube, Facebook, and Instagram under Willowbrook Chiropractic. If you have any questions about the exercises demonstrated, don’t hesitate to reach out to me, Dr. Robin Armstrong, or my colleague, Dr. Jody Freedman. We’re always happy to support your health and wellness journey!