Move · Videos · Strength · 14 min

Joint-Friendly Upper Body Band Workout (Arms, Shoulders, Wrists)

Joint-Friendly Upper Body Band Workout (Arms, Shoulders, Wrists) — video by Virtual Hand Care Play · 14:12

Video by Virtual Hand Care on YouTube · Open on YouTube

One-minute band exercises - tricep presses, forearm rotations, shoulder raises, arm circles, wrist work and external rotations - with a warm-up and stretch. No heavy gripping or weight on the wrists, so it suits beginners wanting a gentle option.

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up without the band: from elbows together, open to cactus arms and rotate the forearms down and up. 0:30
  2. Tricep presses: band around your hands, arms raised, press one elbow out straight; right side, then left. 1:45
  3. Forearm rotations: elbows tucked at your sides, turn your palms up against the band, then slowly down. 4:14
  4. Shoulder raises: pull the band slightly apart and lift straight arms up in front, keeping the tension. 5:38
  5. Arm circles with your arms raised and the band taut; lower your arms a little if you feel it in your neck. 7:04
  6. Wrist extensions: elbows at your sides, bend your wrists back against the band, then return. 8:29
  7. External rotations: elbows by your sides and wrists straight, move your hands apart and back slowly. 9:47
  8. Shoulder extensions: band behind you, pull it apart and lift your arms back; tuck your chin if your neck tenses. 11:08
  9. Cool-down: open your arms wide to stretch the chest, then hug yourself with elbows lifted, each way. 12:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your elbows tucked at your sides during forearm rotations so the shoulder doesn't cheat
  • Hold steady tension on the band the whole way up and down
  • Tuck your chin slightly if you feel the neck working during shoulder moves

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadband shoulder raises, arm circles, rotations, holds
  • Elbows takes loadband tricep presses, forearm supination
  • Wrists & hands movesband wrist work, forearm rotation, gripping the band
  • Upper back movesexternal rotation, shoulder extension, chest opener

Easier option from the coach: Pick any band strength; one wrist at a time; lower the arms if the neck tenses

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Virtual Hand Care; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety