Resistance Exercise Guide

Safety First!!!

• Always consult your physician before you begin any exercise program.

• If you have or suspect an allergy to latex, do not touch the bands.

• Before each use examine your band for nicks, small tears or punctures that may cause the band to break. If you find any defects, discard the band immediately and obtain a new one before performing any exercise. The exercise band can cause serious injury when not used properly.
   

Strength Training Guidelines

Perform the exercises in the order presented. Be sure to warm-up first with walking, high knee lifts, arm circles/swings, stretching, etc. Breathing is important! Exhale during the first (most important) phase. Body alignment is critical with the standing exercises – square the shoulders; contract the abdominal muscles and relax your knees. Be sure to practice the safest possible movements by maintaining the natural spinal curve.

Let's Begin!!!

Before performing the exercises please ensure that both ends of the band are wrapped securely in and around each hand as shown.

Resistance Warm-up (optional)

Place band over your upper back - below your neck (start) and pull down.
Note: for this exercise only, it is suggested that a towel be
used over your shoulders – (underneath the band) to protect from strain.

Beginning Position		Ending Position

Basic Upper Body Exercises

#1. Lat Pulldown - Develops Back & Shoulder Strength

Hold band overhead (start) - pull band down to upper chest (finish just below your chin). Note: bend arms slightly at elbows while pulling down. GO BACK SLOWLY when returning to the start position.

Beginning Position		Ending Position

#2. Side Pull - Develops Shoulder & Upper Back Strength

Hold band in front of chest (start). Pull band out to sides (finish). GO BACK SLOWLY when returning to the start position.
 

Beginning Position		Ending Position

#3 Triceps Extension Pull Up - Develops Triceps Strength (Back of the Arm)

Hold one end of band down at side below hip – pull the other end of band up using muscles in the back of your arm. GO BACK SLOWLY when returning to start position. Repeat on other side.

Beginning Position		Ending Position

#4 Triceps Extension Pull Down - Develops Triceps Strength
This is the exact reverse of exercise #3.

Hold one end of band overhead (start) – pull the other end of band down using muscles in the back of your arm. GO BACK SLOWLY when returning to start position. Repeat on other side.
 

Beginning Position		Ending Position

#5 Bow & Arrow - Develops Upper Body Strength

Extend arm as if holding a bow – arrow is held in the hand of the other arm. The band is the bow string – pull back and then return to starting position. Repeat by switching bow and arrow to opposite side.
 

Beginning Position		Ending Position

#6 Standing Arm Curls – Develops Biceps Strength (Front Part of Upper Arm)

Place end of band under your foot (make sure it is secure). Grasp band palm facing up – pull up toward chin. Repeat using other hand and foot.

Beginning Position		Ending Position

#7 Lateral Raise - Develops Shoulder Strength

Grasp ends of the band and hold at waist level. Using both hands, pull the band up and out.

Beginning Position		Ending Position

Advanced Upper Body Exercises

#8 Triceps Extension Pull Up Behind the Back - Develops Triceps & Shoulder Strength

Grasp band behind your back as shown in start photo. Pull band up using the muscle in the back of your arm (triceps). Repeat other side.

Beginning Position		Ending Position

#9 Chest Press - Develops Chest & Shoulder Strength

Place band around the back of your waist, grasp in front with palms up (as shown) pull band forward. Repeat this exercise with palms facing down.
 

Beginning Position		Ending Position

#10 Side Pull Behind the Back – Develops Upper Back and Shoulder Strength.

Place band over upper back – grasp both ends - pull band out to left and right.

Beginning Position		Ending Position

#11 Lateral Shoulder Raise – Develops Shoulder & Upper Back Strength

Place one end of band under foot, pull up band to the side to slightly above shoulder height. Repeat on other side, using other arm.

Beginning Position		Ending Position

#13 Front Shoulder Raise - Develops Shoulder Strength

Place one end of band under foot and band pull up to the side to slightly above shoulder height. Repeat on other side, using other arm.
 

Beginning Position		Ending Position

#14 Wrist & Forearm Motions - Develops Wrist and forearm Strength

While seated, secure band under foot.

See 14 a & b.

Seated Positioning for wrist & forearm exercises

#14a  Forearm Flexor (Palm up)

Slowly curl your wrist upward toward your body, pause and return to starting position.

Beginning Position		Ending Position

#14b Forearm Extensor (Palm down)

Slowly curl your wrist upward toward your body pause, and return to starting position.

Beginning Position		Ending Position

Chair Exercises Using the Latex Resistance Bands

#15 Seated Arm Curls - Develops Biceps Strength

While seated place band under foot. Grasp band palms facing up. Bring band up toward your shoulders, bending arms at elbow.

Beginning Position		Ending Position

#16 Seated Rowing Motion - Develops Upper Body Strength

While seated, place band under foot – grasp both ends and bend forward at waist. Pull band up and in towards body - then up towards shoulders.

Beginning Position		Ending Position

#17 Leg Press – Develops Leg Strength

Place band between your heel and sole. Bring leg back toward your body, and
then extend leg. Do not move your arms while performing this exercise. Repeat using other leg.
 

Beginning Position		Ending Position

#18 Leg Scissors - Develops Hip & Buttock Strength

Place band under your knees, with legs together. Grasp left end of band with right hand – right end of band with left hand. Pull band up, forming an X. Open and close legs, maintaining band pressure.

Beginning Position		Ending Position

Many thanks to Richard J. Derwald, 70 year old Mr. Fitness, for taking the time to demonstrate these exercises.