You don’t need a gym’s worth of heavy weights to build strength. Resistance bands can provide plenty of challenge for your muscles – and a new Instagram post from Frida Redknapp shows how to put them to work.
The 42-year-old model, founder and mother of five is already a fan of banded workouts. She previously shared a seven-move resistance-band routine targeting her lower body with exercises including squats, toe taps and donkey kicks.
This time, she’s turned her attention to the upper body, using resistance bands for a series of pushing and pulling movements that target the shoulders, biceps, triceps and upper back.
‘I like using lighter resistance for upper body, especially for the mobility and stability movements,’ she explains. ‘Having a few different band strengths is great so you can adjust depending on the exercise.’
Frida Redknapp’s 6-move upper-body resistance band workout
Complete two to three sets of each exercise, aiming for 10–15 reps. Keep each movement slow and controlled throughout.
1. Single-arm banded row
Sit on the floor with one leg crossed underneath you and the other extended in front, keeping a slight bend in the knee and your foot flexed.Loop one end of your resistance band around your extended foot and hold the other end in the hand on the same side.Keeping your torso upright, pull your elbow back until your arm is fully bent.Slowly extend your arm to return to the starting position. That’s one rep.Complete the prescribed number of reps before repeating on the other side.2. Single-arm banded triceps extension
Start in a kneeling position.Hold one end of the resistance band in your left hand and reach across your body to anchor it against your right shoulder.Hold the other end in your right hand, starting with your elbow bent and tucked close to your side.Extend your right arm downwards against the resistance of the band until it’s straight.Bend your elbow to return to the starting position with control. That’s one rep.Complete the prescribed number of reps before repeating on the other side.3. Single-arm banded biceps curl
Start in a half-kneeling position with your left foot planted in front of you and one end of the resistance band secured underneath it.Hold the other end of the band in your right hand with your arm extended.Keeping your upper arm relatively still, bend at the elbow to curl your hand upwards against the resistance.Lower your hand back to the starting position with control. That’s one rep.Complete the prescribed number of reps before switching sides.4. Banded shoulder flexion
Start in a kneeling position with a resistance band around your wrists.Hold your arms straight in front of you and press outwards slightly to create tension in the band.Keeping your arms parallel and maintaining that outward tension, slowly raise them overhead.Lower your arms back to the starting position with control. That’s one rep.5. Single-arm overhead banded triceps extension
Start in a kneeling position.Hold one end of the band in your left hand and bend your elbow, bringing your hand behind your shoulder.Reach overhead with your right arm and grasp the other end of the band.Keeping your left arm stable, extend your right arm upwards until it’s straight.Bend your right elbow to return to the starting position with control. That’s one rep.Complete the prescribed number of reps before switching arms.6. Banded overhead shoulder pulse
Start in a kneeling position with a resistance band around your wrists.Extend both arms overhead and press outwards to create tension in the band.Keeping your arms extended, pulse them outwards through a small range of motion.Maintain control and tension in the band throughout.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.