The Upper Body Circuit Workout You Can Do Anywhere With Just a Resistance Band

When it comes to strengthening the upper body, we think that the only way is to use weights or machines. But this upper body circuit workout proves that you can work to strengthen your arms, shoulders, back and chest with just one resistance band.

The beauty of wearing a resistance band is that it allows you to create constant tension during exercise, and more time in tension means more strength and muscle gain. Myself.

“When you use resistance bands, not only do you resist when you’re contracting muscles, but you also resist when you stretch muscles,” says Scott. “In other words, you have full resistance to the movement.” This means that your muscles are working harder in both the torso and the movement.

Developed by Scott, this upper body circuit targets the deltoids (shoulders), muscles, biceps, triceps, pecs (chest) and trapezius (upper back) through a combination of exercise compound and upper back exercises. For example, in this exercise, standing chest pressure fills the patella and triceps, as well as the spinal cord, rotating cuff, and transverse abdomen (deep core muscles), while the triceps extends to the back of the arm. Separates. Tripes muscle.

Scott says this resistance band exercise is programmed as a circuit, meaning you get the least amount of rest between workouts and exercise sets, if you want to do a lot of work in a short amount of time. If so, make it ideal. . This is especially smart programming for this exercise, as it uses pushing and pulling movements that work on opposing muscle groups. This means you avoid overloading the muscle group, but you can still keep working.

“It’s also important to incorporate patterns of both vertical and horizontal movement in order for the upper body to work in different directions,” says Scott. According to the National Academy of Sports Medicine (NASM), moving the body into a pattern of motion creates impaired range of motion, which can lead to muscle imbalance, pain and injury.

For this workout, your goal is to do 15 to 20 reps per workout, so we recommend that you choose a resistance band that is challenging enough to move in the right shape. “should be difficult to reach the last rep.

ItThe high rep range of this circuit workout is ideal for promoting muscle endurance. Because your muscles work against long-term resistance, you need them Train them to be more aerially efficient. Building muscle endurance is essential, whether you want to run a marathon or lift heavy meals up the stairs. To

choose the right resistance band? In general, Thin bands have less resistance, while thicker bands have more resistance. To see which level of resistance works best for you, you can try different types of bands to find a moderate challenge. Make sure you work hard for the last two. The

exercise you will

Reps need You will need a resistance band with handles or a large curled band. You want different resistance to certain movements, such as Light resistance to loneliness movement and heavy resistance to compound exercises.


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  • extension
  • calf
  • curlRemo
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Upper Body Circuit Workout


  • 15 to 20 repetition of each exercise Try not to rest between exercises. (Of course, if you find your form is shaky, make time to start again.) Rest for at least 30 seconds after doing all six exercises.
  • Complete the circuit a total of four times.

Tilt row with

  • both feet in a resistance band, approximately at hip height. Place one end of each hand around you, the palms facing inwards. Bend your knees slightly and lean forward on your hips, keeping your back flat, arms straight and under your shoulders.
  • Bend your elbows to pull the band towards your chest, keeping your elbows close to your body (they should touch your hips).
  • Slowly extend your arms and lower your arms to the starting position. This is a copy.
  • Complete 15 to 20 repetitions.

Press overhead In

  • addition to the hip width of your legs, the feet are holding resistance bands. Place one end of the band in each hand at shoulder height, facing the palms.
  • Extend your arms above your head. Make sure you keep your back straight and avoid arching.
  • Turn the band down again so that it rests on your collarbone. This is a copy.
  • Complete 15 to 20 repetitions.

The overhead triceps extension holds the

  • resistance band together with its legs.
  • Place one end of the band in each hand behind your head, the band running behind your body. The elbows should be close to the ears, the palms facing each other and the palms of both hands touching. This is the starting position.
  • Without moving your upper arms, straighten your elbows and spread your arms directly over your head. Try not to spread your elbows. Keep your shoulders down and your core strong.
  • Pause for a second and then slowly lower the band behind your head. This is a copy.
  • Complete 15 to 20 repetitions.
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