Upper Body Strength Moves With Stretchy Loop
Strength training is one of the kindest things we can do for our bodies—especially as women and especially as we age. A quick search will show the long list of science-backed benefits:
Supports lean muscle and functional strength
Decreases abdominal fat
Improves blood sugar and heart health
Reduces risk of falls and injuries
Boosts brain health and bone density
Improves flexibility, mobility, and confidence in daily life
And best of all? You don’t need to do much—or go hard—to reap the rewards. Simple movements done mindfully go a long way.
Why I Love Resistance Loops
I prefer strength work that uses minimal equipment, feels easeful in the body, and doesn’t leave me feeling “tweaky.” These loop band exercises are some of my go-to upper body moves. They're sneaky strong—you may feel like you're doing very little, but after a couple of minutes, you’ll feel the burn in the best way.
🛠 Setup
Stretchy loops packed and ready for the road
Here are the loops I’ve loved and used regularly since 2020. You can usually buy them at a local sporting goods store or Target as well as buy them online.
Optional: If music helps you get in the mood, try focusing on one muscle group for the length of a song. Here’s a Motown-inspired workout mix to get you moving with a smile.
🌀Shoulder Strength
Shoulder reaches
Shoulder Reaches & Pulses
– Loop goes around the wrists, arms extended in front, palms facing each other.
– Gently press out into the loop to create tension.
Try these variations:
☑ Reaches up and in
☑ Reaches out and in
☑ Reaches down and in
☑ Right-angle pulses (like cactus arms, pulsing outward)
🕒 Move with control for 1–3 minutes. Rest. Repeat.
🔥Triceps
Tricep extension in hinge
Tricep Extension in Hinge
– Loop around the wrists, arms extended behind you.
– Traditional setup = palms facing in.
– Want a twist? Try palms up or down for variation.
💪 Pulse the arms up, out, or both.
Optional combo: Add squats to challenge the lower body and get the heart rate up.
Bonus Move: Standing single-arm tricep extension—place one hand on your heart, bend and extend the other.
💪 Biceps
Bicep curl in lunge
Bicep Curl in Lunge
– Step into a half lunge.
– Loop goes around your front thigh (just above the knee).
– Hold the loop with the same-side hand. I usually start with the right side.
Do this on both sides. Try any of the following:
☑ Standard curl
☑ Pulse in the curl
☑ “Serving tray” variation—extend arm out and in at 90°
Optional combo: Add lunges to engage the legs and elevate the heart rate.
✨ Don’t Skip the Stretch
After working your upper body, give your shoulders, arms, and chest some love with a gentle stretch or a few deep breaths with arms overhead. Your future self will thank you.
🎥 Watch and Follow Along
Here’s a short video demo of the moves. Follow along, pause as needed, and move at your own pace.
(Comment below if you have any questions or want modifications!)
Upper body strengthening moves with stretchy loop demonstration
🌿 Want More?
Here are my recommendations for Keeping Active While Traveling that incorporate these moves & more.
These YouTube loop workouts are well-paced and easy to follow if you're craving more variety:
Full Body Mini Band Workout - 25 Minutes
15 Minute Upper Body Loop Workout
30 Minute Abs and Glutes Loop Workout
Slow & Strong Wins the Race
Even just a few minutes of strength work a couple times a week makes a difference—especially when you bring mindfulness, breath, and a little joy into it. Remember: the goal is to feel strong and supported, not depleted. Keep it simple. Keep it consistent. You’ve got this.