If you’re looking for an effective way to build strength while seated, resistance bands are an incredible tool! Whether you have limited mobility, brittle bones, or simply want a low-impact way to work out, these exercises will help you improve upper body strength, posture, and stability.
In my latest video, I demonstrate three powerful seated resistance band exercises that can be done anywhere. Watch the video below to see the full breakdown and variations of each move!
Why Use Resistance Bands for Seated Workouts?
Resistance bands are perfect for seated workouts because they:
- ✔ Provide controlled resistance, reducing joint stress
- ✔ Improve muscle endurance and stability
- ✔ Are portable and adaptable for all fitness levels
- ✔ Offer a safe way to build strength without heavy weights
3 Powerful Seated Resistance Band Exercises
Here are the three exercises I demonstrate in the video:
1. Seated Resistance Band Chest Press
This move strengthens your chest, shoulders, and triceps, making everyday activities like pushing, lifting, and reaching easier.
👉 How to Do It:
- Wrap the resistance band behind your back, holding both ends.
- Press your arms forward until fully extended, then slowly return.
- Keep your core engaged and shoulders down.
2. Seated Resistance Band Pull Apart
Great for improving posture and upper back strength, this exercise helps prevent shoulder pain and rounded shoulders.
👉 How to Do It:
- Hold the resistance band in front of you at shoulder height.
- Pull the band apart by extending your arms outward.
- Squeeze your shoulder blades together before slowly returning.
3. Seated Alternating Resistance Band Shoulder Press
This move strengthens the shoulders and arms, enhancing overhead strength for daily tasks.
👉 How to Do It:
- Hold the resistance band at shoulder height.
- Press one arm overhead while keeping the other steady.
- Lower back down and alternate sides.
GET A SET OF FLAT RESISTANCE BANDS
I enjoy using the last resistance bands because you manipulate them a bit easier than the ones with the handles. Get a set here: https://www.amazon.com/hz/wishlist/ls/1PU5OMQXOO6A4?ref_=wl_share [this is an affiliate link]
Want More Guided Workouts? Join #UNBREAKABLE BODY!
If you’re serious about getting stronger, improving your mobility, and staying consistent, my #UNBREAKABLE BODY coaching programs are here for you! Inside, you’ll get:
- ✔ Live adaptive workouts each week
- ✔ On-demand workout library for all fitness levels
- ✔ Coaching and support tailored to your needs
- ✔ Access to the Stronger Bones Coaching Group for deeper guidance
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Final Thoughts
Seated resistance band exercises are a powerful and accessible way to build strength. No matter where you’re starting from, incorporating these movements into your routine will help you stay active, strong, and confident.
Watch the full video, follow along, and drop a comment on YouTube letting me know which move you liked best!
