Exercise resistance bands, such as Thera-Bands, are a highly versatile piece of exercise equipment that can allow you to train your entire upper body with just one band. Not only are Thera-Bands useful, the results you get should be comparable to traditional strength training workouts, according to research conducted by Naomi Kall published in the "Journal of Strength and Conditioning Research." Learning how to perform these exercises is simple and performing them correctly allows you to strengthen and build your upper body muscles.
Chest Push
Loop the Thera-Band around a vertical pole at shoulder height. Turn your body so that you are facing away from the pole. Place your left heel against the pole and place your right foot in front of your left foot by 2 feet. Grab one Thera-Band in each hand with your hands turned so that your palms face the floor. Lean forward at the waist slightly so that a straight line is formed from your left leg to your upper back. Position your hands near your shoulders. Push your hands straight forward, overcoming the resistance of the Thera-Bands until your arms are fully straight. This motion causes your pectorals in your chest to contract.
Shoulder Blade Retraction
Stand upright and grab the middle of the Thera-Band with an overhand grip with each hand. Space your hands 2 feet apart. Lift up your elbows so that your upper arms are parallel to the floor and bend your elbows so that the Thera-Band is right in front of your chest. Pull on the band with both hands while rotating your elbows so that they move behind your shoulders. This motion causes your shoulder blades to move together. Your rhomboid muscles, which are located between your shoulder blades, are activated when performing this Thera-Band exercise.
Front Raise
The Thera-Band front raise actively trains your shoulder muscles. Assume a standing position and step onto the center of the Thera-Band with both feet. Grab the ends of the Thera-Band, with one in each hand, and hold your arms to the side of your body. Raise your arms, with Thera-Band in hand, upward and out in front of your body. Keep raising your arms until they are shoulder level and hold for a brief moment. Return your arms to the sides of your body.
Curls
Thera-Band curls work your biceps muscles. Again, assume a standing position, step onto the middle of the Thera-Band with both feet and hold the ends of the Thera-Band in your hands. Relax your arms to your sides. Twist your hands so that your pinkie fingers touch the sides of your legs. Keeping your upper arm stationary, bend at the elbow and rotate your forearms upward, decreasing the angle of your elbow joint. Continue lifting your forearms up until there is a few inches of separation between your hands and your shoulders.
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