The following exercises can be done with your resistance band to build arm and upper body strength. With each exercise it is best to move slowly so that your muscles get a good workout through the entire range of motion. If you do the exercises too fast, particularly on the release, then you are cheating yourself of some good workout time.
Bicep Curl
Stand on the resistance band with both feet. Then tuck your elbows into your side and slowly “curl” your arms up, bending them at the elbow. You should stand up straight and keep your elbows firmly against your sides throughout the entire range of motion. Your hands should come up to your shoulders, then slowly lower them back down to the starting position. This is a great resistance band exercise for your biceps.
Bent Over Row
Stand on the resistance band with both feet. Bend forward at the waist until your upper body is parallel to the ground. Grasp the resistance band handles and then adjust them for a good solid tension, but not so much that you are straining. Pull your hands slowly up to your chest and then slowly let them return to the starting position. Adjust tension by grasping the actual resistance band somewhere closer to the center or by wrapping the bands around your arms.
Overhead Press
Stand on the resistance band with both feet. Stand with your back straight up and down. Raise both hands first up to your shoulders, then push them up toward the sky. The motion should look as if your are trying to lift something heavy over your head. Keep the body straight to ensure maximum workout of the arms, back, and shoulder. Use multiple resistance bands if the workout is not providing much of a challenge for you.
Lateral Row
Again stand on the resistance band with both feet. Keep your back straight and start with your arms down by your sides. Slowly raise both arms to each side until they are parallel to your shoulders and your body forms a nice looking T. Then slowly lower your arms back down to your side to complete one repetition of the exercise. This is a good exercise with your resistance band for your shoulders and triceps.