This makes the method ideal if you're new (or just getting back) to strength training.

“The main benefit of using resistance bands is that they allow us to increase the resistance during the easier portion of the lift, which can be great for beginners,” says Michael Hamlin, CSCS, founder of EverFlex Fitness, a fitness facility in Calgary, Canada. By using a resistance band, there is less tension at the weakest portion of the exercise.

A 7-Move, Resistance Band Arm and Shoulder Workout

The following workout is from Rachel Hall, a National Academy of Sports (NASM)-certified personal trainer in Miami and fitness program director for Body FX

. Bow and Arrow
 
From a standing position, hold the resistance band in front of your chest at shoulder height, arms extended. Ensure your hands are shoulder-width apart and your palms face the floor. You should feel mild tension in the band. Keeping your right arm extended, pull your left elbow straight back, squeezing your left shoulder blade. Hold briefly and slowly release, returning your left arm to the starting position. Do 10 to 12 repetitions. Switch sides.

2. Banded Push-Up
 
Kneel on the floor. Grip both ends of the resistance band and bring it over your head and behind your back. Position the band securely against your upper back, over your shoulder blades. Hold one end of the band in each hand and place your hands flat on the floor so they’re directly beneath your shoulders.

Then, step your feet back, one at a time, keeping your feet a comfortable distance apart, so that you’re in a high-plank position with your body forming a straight line parallel to the ground from top of head to heels. (The wider your feet, the more stability you will have.)

Slowly bend your elbows backward, lowering your chest until it almost touches the floor. Keep your core tight and back flat. Pause for a moment, then push your body back up into a high-plank position. Do 12 to 16 repetitions. If this variation is too difficult, lower both knees to the ground or omit the band.

3. Front Raise With Rear Delt Fly
 
From a standing position, open the band into a large loop and step both feet on the bottom half, so the band is under the arches of your feet. Grip the upper half of the band with your hands shoulder-width apart, palms facing the front of your thighs. Keeping your arms straight, lift the band to shoulder height. From here, pull your elbows back, squeezing your shoulder blades together. Pause briefly, then release and lower your hands to your thighs. Repeat. Do 12 to 16 repetitions in total.

4. Standing Bear Hugs
 
Stand with your feet shoulder-width apart. Grip both ends of the resistance band and bring it over your head and behind your back. Position the band securely against your back, under your shoulder blades. Extend your arms to the sides, elbows 45 degrees away from the body. From here, press your arms forward and around an imaginary tree, keeping your palms down and elbows slightly bent. Return to start and repeat. Do 16 to 20 repetitions.

5. Overhead Triceps Extension
 
From a standing position, open the band into a large loop and step both feet on the bottom half, so the band is under the arches of your feet. Grip the upper half of the band with hands together near your chest and palms facing forward. From here, press the band straight up above your head. Slowly lower your hands behind your head until your elbows are bent 90 degrees, keeping your elbows close to the side of your head. Press your hands back up overhead until your arms are fully extended. Do 12 to 20 repetitions.

6. Steeple Press
 
From a standing position, open the band into a large loop and step both feet on the bottom half, so the band is under the arches of your feet. Grip the upper half of the band in each hand, palms up. Then, flip your palms down to roll the band around your hands. (The more times you roll the band around your hands, the greater the resistance.) Bring your hands together in a prayer position in front of your chest. Keeping your palms together, press your arms straight up overhead until they’re fully extended. Pause briefly, then return your hands to a prayer position in front of your chest. Repeat. Do 16 to 20 repetitions.

7. Drag Curls
 
From a standing position, open the band into a large loop and step both feet on the bottom half, so the band is under the arches of your feet. Grip the upper half of the band in each hand and allow your arms to hand freely at your sides. Keeping your chest up and shoulders down, pull your elbows behind you and squeeze your biceps to “drag” the band toward your shoulders. Stop once you reach the bottom of your chest, then slowly lower the band to the starting position. Repeat. Do 16 to 20 repetitions.