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Upper Body Workout with Thera-Band® Elastic Bands

Created By: The Academy

Description:
General upper body workout

Instructions:
Start with one set of 10 repetitions for each exercise. Perform resistance exercise at least 2 to 3 times a week. Don't exercise the same muscle groups on consecutive days. Gradually progress toward a goal of 2 to 3 sets of 10 repetitions for 10-12 exercises. Perform each repetition slowly, particularly on the return movement. Remember to exhale on exertion and to maintain proper posture during the exercise.

Thera-Band Elbow Biceps Curl (standing)

Thera-Band Biceps Curl
Instructions:
Stand on the middle of the tubing. Grasp the ends of the tubing. Lift the tubing upward, bending your elbows and palms up. Keep your elbows by your side. Hold and slowly return.
VARIATION: Perform with palms facing downward.
TIP: Keep your back straight; avoid leaning backward or rounding your back.

Thera-Band Elbow Extension Kick Back

Thera-Band Bent Over Row
Instructions:
Begin with one leg slightly in front of the other. Stand on the end of the band with the front foot. Bend forward at the hips, keeping your back straight. Grasp end of band with shoulder extended and elbow bent. Pull band backward by extending elbow, keeping your shoulder extended as well. Hold and slowly return.

Thera-Band Shoulder Front Raise in Standing

Thera-Band Shoulder Front Raise (Bilateral)
Instructions:
Stand on the middle of the band under your feet. Grasp the ends of the band. Lift upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return.
VARIATION: Lift arms completely overhead for full range of motion.
TIP: Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight.

Thera-Band Shoulder Lateral Raise in Standing

Thera-Band Shoulder Lateral Raise (Bilateral)
Instructions:
Stand on the middle of the band. Grasp the ends of the band. Lift the band upward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return.
VARIATION: Lift arms completely overhead for full range of motion.
TIP: Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight.

Thera-Band Shoulder Bench Press in Standing (Older Adult)

Thera-Band Shoulder Bench Press (standing) older
Instructions:
Begin with band wrapped around your upper back. Grasp both ends of band with elbows bent and palms facing inward. Push band forward, extending your elbows to shoulder level. Slowly return to starting position.
TIP: Keep your back and neck straight. Don't shrug your shoulders. Don't hold your breath.

Thera-Band Shoulder Pull Back in Standing

Thera-Band Shoulder Horizontal Abduction
Instructions:
Grasp the ends of the band in front of you at shoulder height, and take up the slack. Pull the band outward, keeping your elbows straight and pinch your shoulder blades together. Slowly return.
TIP: Keep your lower back straight. Don't hold your breath, and relax after each repetition.

Thera-Band Shoulder External Rotation (Bilateral) in Standing

Thera-Band Shoulder External Rotation (Bilateral)
Instructions:
Grasp the middle of the band about shoulder width apart, with slight tension in the band. Keep your elbows by your side and forearms parallel to the ground. Pull the ends of the band outward. Hold and slowly return.
TIP: Don't extend your elbows to complete the motion.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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