Upper Body Strength Moves With Stretchy Loop

Strength training is a critical part of maintaining these human bodies we live in. A quick internet search of “benefits of strength training” shows how important it is for women and aging in particular. Strength training makes you stronger, leaner, and more able to live daily life with ease, burns energy, decreases abdominal fat, decreases risk of injury and falling, improves heart health, improves blood sugar, promotes mobility and flexibility, strengthens bones, and improves brain health. This is quite the list, isn’t it? This is PROVEN too!

I tend to prefer strengthening my body in a way that is simple, uses my body weight, and makes me feel stronger but not tweaky afterward. Here are some of my favorite moves for upper body strength training with a stretchy loop. Don’t be fooled by how easy it looks, these moves can easily bring you to fatigue!

Setup

1. Here are the loops I like that have served me well since covid.

2. If you like to workout to music, try focus on one area of the body for a whole song. Here is a fun Motown workout mix if you want music inspiration!

Shoulders

Shoulder reaches

1. To setup, put the loop around your wrists, arms in front of you, palms facing each other.

2. You can start by doing reaches up and in, out and in, or down and in.

3. Another great option is to shape your arms into right angles with tension on the band, pulse the hands and arms out in unison.

4. Try to do these moves for 1-3 minutes.

Triceps

Tricep extension in hinge

1. Setup with the loop around your wrists, arms behind you. Palms facing in is most traditional setup but palms up, or down are alternative variations if you want to change it up.

2. Pulse the arms up in tricep extension, out, and a combo of that for as long as you can.

3. Add squats at the same time to make this a combo move with the legs and get your heart rate up.

4. Bonus Move! Another good option for triceps is to do standing tricep extensions with one hand on the heart and the other hand bending and extending.

Biceps

Bicep curl in lunge

1. Setup in half lung stance with loop around the right thigh, just above the knee. Hold the loop in the same hand and leg / right hand. Be sure to switch sides.

2. You can do bicep curl, pulse in the curled position, or serving tray the hand out and in.

3. Add lunges at the same time if you want to make this a combo move for the legs and get the heart rate up.

Stretch

Don’t forget to stretch it out after to keep your body happy!

Video Love

I hope you enjoy this demonstration of the moves in video format below. Comment with questions or concerns!

Upper body strengthening moves with stretchy loop demonstration

Additional Resources

Here are some good looking workouts from youtube as well if you want more guidance:

Full Body Mini Band Workout - 25 Minutes

30 Minute Glute Loop Workout

15 Minute Upper Body Loop Workout

30 Minute Abs and Glutes Loop Workout