Upper limb Exercises You Can Do anywhere With Just One Resistance Band

Straight Arm Pull-Aparts

Grab both ends of the resistance band and pull apart with straight arms until the band hits the chest.

Muscles used: latissimus dorsi, rear deltoids, rhomboids, traps.

Row + Shoulder Blade Squeeze

Anchor band around table leg and hold on both ends. Pull the elbows back and squeeze the shoulder blades .

Muscles used: rhomboids, middle traps.

Bicep Curl

Stand on the band, hold ends and pull the band up towards shoulders by bending elbows.

Muscles used: biceps.

Tricep Pull Down

Roll one side of the resistance band around one hand and put in front of chest. Grab the other end of the resistance band and pull down by straightening the shoulder.

Muscles used: triceps.

Chest Press

Wrap the band around the back of your body and grab both ends with your hands. Push forwards.

Muscles used: pectoralis, anterior deltoid, serratus anterior.

Rotator Cuff Exercise

Hold both ends of the resistance band and tuck the elbows next to your body. Pull out while making sure the elbows don’t flare out.

Muscles used: infraspinatus, teres minor.