Loop Band: Easy Upper Body Exercises for Strength and Toning

Using a loop band for upper body exercises is an incredibly effective way to strengthen and tone muscles without the need for heavy equipment. Loop bands, also known as resistance bands, offer a portable, versatile, and budget-friendly option for building strength, making them perfect for home workouts, travel, or gym use.

In this post, we’ll cover some highly effective upper body exercises you can do with a loop band to target your arms, shoulders, chest, and back. These exercises are suitable for all fitness levels and can be easily modified to increase or decrease resistance.

Why Use a Loop Band for Upper Body Exercises?

Loop bands add variable resistance, meaning the tension increases as you stretch the band, providing more challenge at the peak of each movement. This helps to better engage your muscles compared to traditional bodyweight exercises. According to ACE Fitness, resistance bands provide constant tension throughout each movement, engaging stabilizing muscles often overlooked with free weights.

They’re also compact, lightweight, and easy to use anywhere. Whether you’re working out at home or squeezing in a workout on the go, loop bands make it simple to perform upper body exercises with great results. Explore the hybrid resistance bands here.

Top Upper Body Exercises You Can Do with a Loop Band

1. Band Pull-Apart

This simple but powerful exercise targets the muscles in your shoulders and upper back, especially the traps and rear deltoids.

• Hold the loop band at shoulder height with your arms straight in front of you.
• Slowly pull the band apart by moving your arms outward.
• Return to the starting position with control.

Why it works: According to Healthline, band pull-aparts help improve posture by strengthening the often-neglected muscles of the upper back.

2. Overhead Shoulder Press

This exercise is great for building shoulder strength and stability.

• Step on the loop band with both feet, holding the other end in both hands at shoulder height.
• Press the band overhead until your arms are fully extended.
• Lower back to shoulder height.

Why it works: The overhead press engages your deltoids, triceps, and upper chest, which helps with shoulder stability and muscle balance.

3. Chest Press

Mimic the effects of a bench press using a loop band to target your chest, shoulders, and triceps.

• Wrap the loop band around your upper back, holding both ends in your hands.
• Push forward until your arms are extended, similar to a bench press.
• Return to the starting position with control.

Why it works: As noted by WebMD, resistance bands allow you to perform exercises like the chest press without heavy weights, making it easier on your joints.

4. Bent-Over Row

This exercise targets the back muscles, especially the lats, rhomboids, and biceps.

• Step on the band with both feet, bending forward at the hips.
• Hold the band in each hand and pull it towards your chest while keeping your elbows close to your sides.
• Lower the band back to the starting position.

Why it works: Bent-over rows are great for building a strong upper back and improving posture, both key for upper body strength.

5. Bicep Curl

A classic move to work your biceps, the loop band adds an extra challenge due to the increased tension.

• Step on the loop band with one or both feet, holding the band in each hand.
• With your palms facing up, curl your hands toward your shoulders, keeping your elbows close to your body.
• Lower your hands back down slowly.

Why it works: According to Verywell Fit, resistance bands provide a unique form of resistance that helps prevent plateaus in muscle building.

Below is an alternative way of performing the bicep curl.

6. Tricep Extension

Target your triceps and build arm definition with this simple but effective move.

• Hold the band overhead with both hands.
• Keep one hand steady while extending the other hand upward, stretching the band.
• Switch arms and repeat.

Why it works: Tricep extensions help balance out arm strength and build lean muscle in the upper arms.

Benefits of Upper Body Exercises with a Loop Band

Incorporating a loop band into your upper body exercises offers several benefits:

• Increased muscle activation: The resistance increases as the band stretches, recruiting more muscle fibers.
• Joint-friendly: Unlike heavy weights, bands provide low-impact resistance, making them safer for your joints.
• Portability: Loop bands are easy to carry, making them perfect for travel or home workouts.
• Versatility: You can easily modify exercises to suit your fitness level by adjusting the tension or using thicker bands.

How Often Should You Do Loop Band Upper Body Workouts?

For best results, aim to incorporate loop band upper body exercises into your routine 2-3 times per week. Ensure that you allow at least 48 hours for muscle recovery between sessions. Combine these exercises with a balanced fitness program, including lower body and cardio workouts.

Conclusion

Loop bands are an effective, versatile tool for targeting your upper body muscles. Whether you’re looking to tone your arms, strengthen your shoulders, or improve your posture, incorporating loop band upper body exercises into your routine can provide incredible benefits. Start with the exercises listed above, and adjust the resistance level to match your fitness goals.

Now that you know how to make the most of your loop band, it’s time to get started. Your upper body will thank you!

Explore our Hybrid Resistance Bands