Four upper-body resistance band exercises I frequently advise beginners for building strength
For beginners looking to improve their upper body strength, a simple and accessible solution is at hand - quite literally. Using resistance bands and a wall offers a safe, effective, and versatile approach to building muscle, improving joint health, and developing endurance.
A certified personal trainer with over a decade of experience suggests starting beginners with four upper-body exercises. The first exercise is a wall push-up, which involves standing in front of a bare wall, stepping back, leaning forward slightly, and placing both hands on the wall at shoulder-height. With 1-2 sets and 10-12 reps, this exercise strengthens the shoulders, back, and arms, improving posture and making everyday activities easier. Trainer tips for the wall push-up include keeping the body in a straight line throughout and avoiding dropping the hips. The further away the feet are from the wall, the more challenging the exercise becomes.
The second exercise is the banded pull apart, with 1-2 sets and 12-15 reps. The exercise involves holding the ends of a resistance band with an underhand grip at shoulder height. To avoid discomfort in the neck or shoulders, widen the grip on the band, and keep the core engaged throughout. The exercise involves bending the elbows and bringing the chest toward the wall, then pressing through the hands to return to the start.
The third exercise is called banded row. In banded row, both ends of the band are held and the feet are positioned hip-width apart. The band is looped around a solid structure, such as a door or a sturdy post. In banded row, it's important to keep the elbows close to the sides and shoulders down and relaxed. Engaging the core and keeping the spine neutral is crucial. In banded row, the band is pulled towards the body, squeezing the shoulder blades together. If the band is too short, one end can be placed under one foot and pressed up, then switched to the other foot.
The lightest band offered by TRX is suitable for beginners, and the TRX long-looped resistance band (15-30lbs) is currently on sale at Amazon, with a price drop from $16.99 to $12.95.
These exercises provide several notable benefits for beginners. Resistance bands keep the muscles under continuous tension during the full range of motion, leading to more effective muscle stimulation and potentially better strength gains. Bands also reduce the force exerted on joints compared to traditional weights, making them safer and gentler for beginners.
Moreover, resistance bands enable a wide variety of exercises targeting different upper-body muscles, and using a wall as an anchor point adds stability and makes it easier for beginners to maintain proper form. Bands are also portable and inexpensive, ideal for at-home workouts.
Lastly, bands require the engagement of stabilizing muscles that are often neglected during machine or free weight exercises. This leads to better overall upper-body strength and endurance for beginners. Starting with heavier bands and transitioning to lighter resistance as strength improves helps beginners gradually build muscle and confidence without overloading.
In sum, the combination of resistance bands and a wall for upper-body exercises provides an effective, safe, and flexible way for beginners to strengthen muscles, improve joint health, and develop endurance.
The personal trainer recommends incorporating the banded pull apart exercise for 1-2 sets and 12-15 reps, as it utilizes science-backed resistance bands for health-and-wellness and fitness-and-exercise, stimulating muscles efficiently and protecting joints. This exercise, alongside the wall push-up and banded row, forms part of a versatile routine that can be performed at home, contributing to all-around upper-body strength and endurance, boosting fitness and overall health.
