Build Upper-Body Strength with Resistance Bands

You don’t need to pump iron to make your arms stronger. These 5 exercises can help you build muscle, flexibility, and confidence.

If you’re a woman of a certain age, you probably recall hearing that lifting weights will make your arms too bulky. While that flawed theory has been debunked for years, doubts about building arm strength may remain. But having a stronger upper body can vastly improve daily-living activities like carrying shopping bags, moving furniture, and doing chores around the house and yard.

Having more upper-body power doesn’t only come from doing bench presses with heavy weights. In fact, it can happen from using inexpensive, lightweight equipment called resistance bands. Resistance bands are long elastic bands that are commonly used in physical therapy.

In a 2019 study published in SAGE Open Medicine, researchers looked at the effects of training with resistance bands versus other types of gym equipment. They found resistance bands can lead to similar strength gains compared to weight machines and dumbbells, as well as improved body composition, increased endurance, and improved daily functioning.

Resistance bands are also an excellent choice for seniors with limited mobility. A 2022 study in the International Journal of Nursing Sciences found that people who use a wheelchair had improved handgrip strength, muscle endurance, and independence after following a 24-week elastic band exercise program. (Here’s a quick way to assess your mobility at home.)

Ready to build up your arm strength? Try this sequence below, which can be done from a chair, to build up the arm strength you may have never had.

Stay active, have fun, get fit — with SilverSneakers! Classes and events are happening daily at participating gyms, online through SilverSneakers LIVE, and at community centers near you. Activate your free online account to get started.

How to Do the 5 Upper-Body Resistance Band Exercises

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition (including osteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

You should try to do the moves below as a sequence, which means doing all five as a set and then repeating the set two or three times. Aim to do 10 to 12 reps per set (or as many as you can with good form), resting for 60 to 90 seconds between sets. Take a rest day between workouts to give your muscles time to repair and rebuild stronger.

What you need:

• Space to move
• Comfortable clothing
• Sturdy chair
• Resistance bands with handles
• Water to sip, as needed

Exercise #1: Band Pull Apart

This exercise targets your upper back and shoulders.

How to do it:

1. Grab an exercise band in both hands.
2. Stand tall with your feet hip-width apart and arms extended straight out in front of you, holding the band with both hands.
3. Your hands should be far enough apart that the band is taut, but not stretched tight.
4. From here, draw your shoulder blades together to pull your hands farther apart until your arms are straight out to your sides or as far as comfortable.
5. Pause, then slowly reverse the movement to return to starting position. That’s one rep.
6. Do 10 to 12 reps, or as many as you can with good form.

Exercise #2: Chest Punch

This exercise builds strength in your chest, upper back, shoulders, arms, and core. You can vary the move by alternating arms.

How to do it:

1. Hold one end of a resistance band in each hand, and slide the middle of the band behind your upper back.
2. Get into a split stance with one foot in front of the other for balance.
3. From here, slowly punch both of your arms straight in front of you at shoulder height, straightening your elbows but not locking them.
4. Pause, then slowly bend your arms to return to starting position. That’s one rep.
5. Do 10 to 12 reps, or as many as you can with good form.
6. For your next sets, alternate which foot is forward.

Variation: Alternate punching with one arm then the other.

Exercise #3: Seated Row

This exercise strengthens your upper back, arms, and core.

How to do it:

1. Sit with your legs extended, and place the center of the band behind the soles of your feet. If you’re using a long exercise band, you may need to loop it around your feet once or twice.
2. Grab the ends of the band with both hands, arms extended and palms facing each other.
3. Sitting nice and tall, bend at the elbows and pull the band toward your core, squeezing your shoulder blades together.
4. Slowly return to starting position.
5. Do 10 to 12 reps, or as many as you can with good form.

Recommended FREE SilverSneakers On-Demand Workout: 10-Minute Resistance Band Workout for Seniors

Exercise #4: Triceps Kickbacks

This exercise primarily tones the back of your arms, but it also helps build strength in your core and back. You can see it demonstrated in this video (Exercise #2).

How to do it:

1. Stand on the middle of a resistance band with your feet hip-width apart and your arms at your sides.
2. Hinge forward slightly, bending at the hips (not the waist).
3. Keeping your elbows tucked close to your sides, bend your elbows (not your wrists) to curl your hands up to your shoulders.
4. From here, press your arms behind you. That’s one rep.
5. Do 10 to 12 reps, or as many as you can with good form.

Variation: Try Alternate Triceps Kickbacks, moving one arm at a time.

Exercise #5: Biceps Curls

Remember to bend your elbows, not your wrists, to curl both hands toward your shoulders. Tip: Make this move easier by moving your feet closer together.

How to do it:

1. Stand on the middle of a resistance band with your feet hip-width apart.
2. Let your arms hang down by your sides so the band is taut, but not stretched tight.
3. Keeping your torso stationary and elbows tucked close to your sides, bend your elbows (not your wrists) to curl your hands up to your shoulders.
4. Pause, then slowly lower your arms. That’s one rep.
5. Do 10 to 12 reps, or as many as you can with good form

Variation: Try Alternate Biceps Curls, moving one arm at a time.

Love these exercises and want more? Try the Total Body Resistance Band Workout here.

Sources:
Study comparing strength training efforts of bands vs other gym equipment: SAGE Open Medicine
Study examining exercise band program for seniors with limited mobility: International Journal of Nursing Sciences

Activate Your FREE SilverSneakers Online Account

Get hundreds of free SilverSneakers On-Demand videos and stay in touch with us by creating your free online account. You don’t have to be a SilverSneakers member to get on-demand workout videos, health and fitness tips from SilverSneakers, and more.

SilverSneakers members can go to thousands of nationwide gyms and fitness locations, plus take SilverSneakers LIVE online classes led by specially trained instructors and designed for all fitness levels and abilities – at no additional cost. If you have a Medicare Advantage plan, it may include SilverSneakers. Check your eligibility here.

Already a member? Get your SilverSneakers member ID, search for locations near you, and all the health and wellness resources you need by logging in to your online member account here.