Resistance Band — Arm Series

Resistance Band — Arm Series

The resistance band arm series is a set of Pilates exercises targeting the upper body with progressive resistance. Inspired by Reformer work, this series can be performed standing or seated and includes four fundamental movements: biceps curl, triceps extension, chest expansion, and rowing.

Targeted Anatomy

The complete series works the entire upper body: biceps brachii (curl), triceps brachii (extension), latissimus dorsi and rhomboids (rowing), posterior deltoids and middle trapezius (chest expansion). The transversus abdominis stabilizes the trunk throughout.

Step-by-Step Execution

1. Biceps Curl

1. Stand on band center, one handle each hand. Arms at sides.
2. Exhale, flex elbows bringing hands to shoulders. Elbows stay close.
3. 10-12 reps.

2. Triceps Extension

1. Hold band behind back — one hand up (fixed), other below.
2. Exhale, extend lower arm toward floor.
3. 10-12 reps per arm.

3. Chest Expansion

1. Band fixed at chest height (or held in front, arms extended).
2. Exhale, pull band backward opening arms laterally. Squeeze scapulae.
3. 10-12 reps.

4. Rowing

1. Seated, legs extended, band around feet. Hold ends.
2. Exhale, pull elbows back squeezing scapulae. Keep back straight.
3. 10-12 reps.

Key Points

• Each movement slow and controlled.
• Trunk stays stable and engaged.
• Chain all four exercises without long pauses.

Modifications

• Beginner: Light band, 8 reps per exercise.
• Intermediate: Medium resistance, 12 reps.
• Advanced: Heavy resistance, 15 reps, single leg stance.

Contraindications

• Acute elbow or shoulder tendinitis.
• Carpal tunnel syndrome.
• Tennis elbow for pulling exercises.

Target Audience

Accessible to all levels. Perfect for shoulder rehabilitation, post-surgical arm reconditioning, and maintaining functional upper body strength in seniors.