Building strength in the arms and shoulders is not just about aesthetic appeal; it’s essential for daily activities such as lifting bags, opening doors, and playing sports like pickleball. While weights like dumbbells are commonly used for these muscle groups, resistance bands offer a unique advantage due to their ability to provide progressive tension, which enhances the exercise’s effectiveness throughout its range of motion.

Marty Miller, a health sciences doctor and certified athletic trainer, advocates for resistance bands, explaining that unlike dumbbells, which exert a constant load, resistance bands increase tension as they stretch. This variable resistance challenges the muscles differently at various points during the exercise, potentially leading to better strength gains, especially beneficial for beginners.

Here are seven recommended resistance band exercises that target the arms and shoulders, curated by Rachel Hall, a certified personal trainer and fitness program director. These exercises are suitable for individuals at all fitness levels and should be performed two to three times a week on non-consecutive days for optimal results.

1. Bow and Arrow Stand with feet shoulder-width apart, holding a resistance band taut at chest level. Keep your right arm straight, pull the band back with your left hand as if drawing a bow, aiming to squeeze the shoulder blades together. Hold briefly, then return to the starting position and repeat on the other side for 10 to 12 reps each.

2. Banded Push-Up Place the resistance band across your upper back and secure the ends under your hands while in a high-plank position on the floor. Perform a push-up, feeling the added resistance from the band as you rise, making the exercise more challenging at the top of the movement. Aim for 12 to 16 reps.

3. Front Raise with Rear Delt Fly Stand on the middle of the band and hold the ends. Lift the band to shoulder height with straight arms, then pull the band outward, squeezing the shoulder blades together. Return to the starting position and repeat for 12 to 16 reps.

4. Standing Bear Hugs Wrap the band around your back just under the shoulder blades, holding the ends. Mimic hugging a large tree, with arms rounding forward then returning wide to the sides. Perform 16 to 20 reps.

5. Overhead Triceps Extension Step on the band and hold it with both hands behind your head, elbows pointing upward. Extend your arms to lift the band above your head, then slowly return to the start. This exercise targets the triceps effectively. Aim for 12 to 20 reps.

6. Steeple Press Stand on the band and wrap the ends around your hands for increased tension. Start with hands in a prayer position at chest level, then press arms straight overhead. This exercise works both the shoulders and triceps. Perform 16 to 20 reps.

7. Drag Curls Stand on the band with feet shoulder-width apart, hold the ends and let your arms hang naturally. Curl the hands up toward the shoulders by dragging the elbows back, focusing on contracting the biceps. Perform 16 to 20 reps.

Before beginning this routine, warm up with arm circles, arm sweeps, and air punches to prepare your muscles and joints for exercise. Always consult with a healthcare professional if you have existing injuries or conditions that might affect your ability to perform these exercises safely.