Resistance Band Medicine Ball – Upper Body Exercises

Resistance Band Curls

Place the middle of the resistance band underneath your feet, feet hip distance apart with a slight bend in the knees. Stand upright with good posture, hands resting by your sides, palms facing forward.

Keeping your elbows tucked to your sides, pull up with both hands equally, bringing your palms towards your shoulders, and then reverse the movement to complete one rep.

Resistance Band Alternating Press

Place the middle of the resistance band underneath your feet, feet hip distance apart with a slight bend in the knees. Stand upright with good posture, and bring your bent elbows tight to your body, palms facing outward.

Press up with one hand at a time, extending the arm fully up toward the ceiling, pressing up with your shoulder and back. Alternate sides.

Resistance Band Overhead Pull

Find something solid to loop your resistance band around. Step out with a staggered stance for balance. Elbows are pointing forward, biceps tight around your ears, palms are facing upward.

Press into both hands equally, extending through the triceps until both arms are straight, keeping elbows high. Reverse the movement to complete one rep.

Resistance Band Dominicans

Find something solid to loop your resistance band around. Step out with a staggered stance for balance. Elbows are pointed out to the side, bent at a 90 degree ankle with tension on the resistance band.

Keeping the shoulder to the elbow the same place in space, rotate at the forearms, bringing them down until they are parallel with the floor. Reverse the movement to complete one rep.

Resistance Band Chest Press

Find something solid to loop your resistance band around. Step out with a staggered stance for balance. Elbows are pointed straight back, forearms parallel to the ground and tight to the body.

Press out with both hands equally, extending through the triceps and squeezing your chest until arms are straight. Reverse the movement to complete one rep.

Resistance Band Face Pull

Find something solid to loop your resistance band around. Step backward with a staggered stance for balance, leaning back to create a slightly angle with the body. Arms are held straight out in front to start.

Pull your arms back, bringing elbows wide out to the side, pinching through the shoulder blades as you pull the resistance band back. Reverse the movement to complete one rep.

Resistance Band Back Pull

Grasp the band with your hands, leaving a good six inches on either side. Hold it straight out in front of your chest, standing tall with a good posture.

Pull with both hands, pinching your shoulder blades in your back as you pull the band taught against your chest, feeling a stretch through the biceps. Reverse the movement to complete one rep.

Medicine Ball Around The Worlds

Stand tall with good posture, feet wider than hip distance apart, a slight bend in the knees to protect the back.

 

Make a big circle with the medicine ball, working on range of motion in the shoulders. Make sure to go both clockwise and counter clockwise.

Medicine Ball Jumping Jacks

Start with feet together, ball held into the chest.

As you jump out wide with the feet, press the ball up overhead. Reverse the movement to complete one rep.

Medicine Ball Push Ups

Start in either push up position or modified push up position, with one hand on top of the medicine ball. Keep your back straight, core engaged, tailbone tucked under.

Bend into the elbows, lowering your chest down towards the ground until the arm that is on the floor is bent at 90 degrees. Reverse this movement to complete the rep, making sure to do both sides.