6 Upper-Body Moves with a Figure 8 Resistance Band

A figure 8 resistance band is shorter and more structured than a long flat band. The two handles give your hands a consistent position, while the middle section provides resistance for compact upper-body movements.

Use the Figure 8 Resistance Band for Arms, Back & Shoulders with a slow tempo. Because the band is short, a small change in hand distance can noticeably increase tension.

1. Chest pull

Hold one loop in each hand at chest height. Pull outward until your hands are slightly wider than your shoulders, pause, and return.

2. Front raise

Place one loop under a foot and hold the other with the same-side hand. Raise the hand forward to shoulder height, keeping the elbow soft.

3. One-arm row

Anchor one loop securely under your foot. Hinge forward slightly and draw the other loop toward your ribs. Keep your torso still.

4. Overhead triceps extension

Hold one loop behind your upper back and the other above your head. Extend the top elbow without letting it drift far outward.

5. Biceps curl

Stand on one loop and hold the other with your palm facing up. Curl toward your shoulder, then lower slowly.

6. Diagonal pull

Hold the band across your torso with one hand near the opposite hip. Pull the other hand upward and outward, then return along the same path.

Build a short circuit

Perform 8 to 12 repetitions of each exercise, rest briefly, and repeat once. Begin with a smaller range if the band feels strong. The goal is smooth tension—not maximum stretch.

Check the center section and handles for cracks or tears before use. Do not use a damaged band or release it while stretched.

View the Figure 8 Resistance Band