Resistance Tubes Upper Body Workout for Men Over 50

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A good resistance tubes upper body workout covers five things: chest, back, shoulders, biceps and triceps, two or three days a week, with a tube you can pull about 10 times with good form. That is the short version. The rest of this page gives you the exact exercises, sets and reps, how to move up when it gets easy, and the safety checks that keep a snapped tube from becoming an injury.

Before you read on, here is where I stand. I have not tested any specific brand or model of resistance tube, so I am not going to rank one over another or quote a price. What I can do is tell you what to look for when you shop, and back the training advice with sources I opened and read: the CDC, Harvard Health, the maker of TheraBand, and a published review of elastic resistance training. Where a source did not answer a question, I say so.

If you are still building your home setup, start with our guide to at-home workouts for men over 50, then come back here for the upper body plan.

Table of Contents

What are resistance tubes, and how are they different from resistance bands?

Resistance tubes are round, hollow lengths of stretchy rubber, usually sold with handles on each end. Resistance bands are normally flat strips or flat loops with no handles. Both give you resistance by stretching, so both can train the same muscles.

The practical difference is grip and setup. Tubes with handles are easy to hold for presses, rows and curls, and some sets include a door anchor so you can pull from a fixed point. Flat bands are simpler, with nothing to grip. If you want to compare other band types, such as loop bands, we have a separate guide to the best resistance bands for men over 50.

One more note on tubes. The more you stretch an elastic tube, the harder it pulls back. That means the same tube feels light at the start of a rep and heavier near the end. It also means you can change the difficulty without buying anything new, which I cover in the progression section below.

Do resistance tube exercises work as well as weights?

For building strength, the best available evidence says elastic resistance performs about the same as conventional weights. A 2019 systematic review and meta-analysis in SAGE Open Medicine by Lopes and colleagues pooled a small group of randomized trials and concluded that training with elastic devices gives similar strength gains to conventional resistance training.

Two limits on that finding. The pooled group was small, 224 people aged 15 to 88, and it included athletes, active people and people with heart or lung conditions, so it is not a study of men over 50 specifically. And it measured strength, not how much weight a tube can replace. The review does not tell you that a tube matches a heavy barbell, and I will not claim it does.

So the honest summary is this. If your goal is general upper body strength, tubes are a legitimate tool, as long as you train with enough effort and add difficulty over time. If your goal is to lift as heavy as possible, this review does not show that tubes can match heavy loads, so free weights or machines may be a better fit.

What should you look for in the best resistance tubes?

For the best resistance tubes, look for clearly labeled resistance levels from the maker, comfortable handles, a door anchor, and a set that lets you start light and move up. These are my buying criteria, not test results. I have not tried a specific set, so I am describing what to check, not recommending a brand.

Labeled resistance levels. Brands color code their tubes, and the colors do not mean the same thing from one brand to the next. Check what the maker states for each tube, and buy a set with more than one level. Upper body work needs at least a lighter tube for shoulders and arms and a heavier one for rows and presses.

Handles that feel secure. You want handles you can hold for a full set without your grip giving out first. Look at where the handle meets the tube. TheraBand’s care page tells users to check where a band is tied, anchored or attached to handles, which is a good hint about where wear shows up.

A door anchor. Most upper body exercises use an anchor point at chest, head or overhead height. A door anchor is how most home users get that. Check the manufacturer’s instructions for what door type it works with.

A material you can use. Some elastic resistance products contain natural rubber latex. TheraBand’s page warns that its product contains natural rubber latex which may cause allergic reactions. If you have a latex allergy, read the product listing before you buy.

Enough length for your height. I cannot give you a standard length that fits everyone, so check the stated length and look at what other buyers say about taller or shorter users.

If you want a set to compare against, the VEICK tube set on Amazon is a well-reviewed option. Read the listed resistance levels and the one-star reviews before you buy, because reviews that mention snapping or handle failures tell you more than the star average. As an Amazon Associate I earn from qualifying purchases.

How do you use resistance tubes safely?

Inspect the tube before and after each workout, anchor it to something solid, never stretch it past the maker’s limit, and wear eye protection. The safety rules below come from TheraBand’s care and safety page, which I opened. That page is written for TheraBand’s resistance bands and does not mention tubes with handles, so check the instructions that come with your own tubes too.

Inspect before and after each use. TheraBand says to inspect the product for damage before and after each use. It also says not to use a band that is torn, punctured or nicked, and to discard damaged product immediately. Run your fingers along the full length and check the ends where the handles attach. Take rings off and keep fingernails away from the rubber.

Check the anchor every time. TheraBand says a band should be securely anchored to a sturdy object, and that any resistance band can break or slip from its anchoring point during use. Before you load a tube, give it a firm tug from where you will be standing. If a door anchor shifts, fix it before you press or pull.

Do not over-stretch. TheraBand’s limit for its bands is no more than 3 times the length of the band at rest. Check your own tube’s stated limit. Step in closer to the anchor if a tube is stretching further than that.

Wear eye protection. TheraBand’s page says to wear eye protection. A tube that slips or breaks can hit you, and the cost of safety glasses is small next to an eye injury.

Store it away from heat and sun. TheraBand says to store its products in a cool, dry place, out of direct sunlight and away from extreme temperatures. A tube left in a hot garage or a car is a worse bet than one kept in a drawer.

How long should a tube last? I could not find a source that gives a reliable replacement schedule for home use, so I am not going to give you a number of months. Use the damage rule instead. When you see a nick, puncture, tear or any damage at the handles, replace it.

If you have a shoulder injury, rotator cuff problem, or any condition your doctor has flagged, get clearance from your doctor or a physical therapist before you start. I am not able to tell you which exercises are safe for a specific injury, and no article can.

What is a full resistance tube upper body workout?

A full resistance tube upper body workout hits the chest, back, shoulders, biceps and triceps in one session of roughly 30 to 40 minutes (my estimate, not a sourced figure). Pick one or two exercises per area from the lists below, and do each for 2 sets of about 10 reps to start. Start every session with a few minutes of easy movement, and our guide to best warm-up exercises for men over 50 has options.

The descriptions below are plain technique cues. Anchor points need to be solid, and stand or sit far enough from the anchor that the tube has light tension at the start of each rep.

Chest: tube chest press and chest fly

Standing chest press. Anchor the tube behind you at about chest height. Hold a handle in each hand with elbows bent and hands beside your chest. Step forward so there is tension, then press both handles straight out in front of you until your arms are nearly straight. Return slowly. This is the tube version of a push-up or bench press.

Standing chest fly. Same anchor, same stance. Start with your arms out to the sides, slight bend in the elbows, and bring your hands together in front of your chest in a hugging arc. Use a lighter tube than you use for the press.

Back: seated row, high pulldown and face pull

Seated row. Sit on the floor with your legs out and wrap the middle of the tube around your feet. Hold a handle in each hand and row them toward your lower ribs, keeping your elbows close to your sides and your back straight. Squeeze your shoulder blades together at the end. This works the middle of your back.

High anchor pulldown. Anchor the tube above your head. Kneel or sit, grab a handle in each hand, and pull both handles down toward your upper chest. Keep your torso upright and avoid leaning back to cheat.

Face pull. Anchor the tube at about face height. Pull both handles toward your face with your elbows high and out wide. Use a light tube. This works the rear shoulders and upper back.

Shoulders: overhead press and lateral raise

Overhead press. Stand on the middle of the tube with feet about shoulder width apart. Hold a handle in each hand at shoulder height and press straight overhead. Keep your core tight and do not arch your lower back.

Lateral raise. Stand on the tube and hold the handles by your sides. Raise your arms out to the sides to shoulder height with a soft bend in the elbow, then lower slowly. Use your lightest tube here. Small muscles tire fast.

Biceps: standing curl

Standing curl. Stand on the tube, hold the handles with palms facing forward, and curl them up toward your shoulders. Keep your elbows at your sides and lower on a slow count.

Triceps: pushdown and overhead extension

Triceps pushdown. Anchor the tube high. Hold a handle in each hand with elbows pinned at your sides and push down until your arms are straight. Return slowly without letting your elbows drift forward.

Overhead extension. Hold one end of the tube down by your back or under your foot, and take the other handle behind your head with the elbow pointing up. Straighten your arm overhead. Switch sides. Stop if this bothers your shoulder.

How many sets and reps should you do, and how often?

Start with 2 sets of about 10 reps per exercise, two days a week, spread out by a few days. That plan lines up with what Harvard Health and the CDC say, and the National Institute on Aging adds that you should avoid working the same muscle group on two days in a row. Harvard’s resistance training by the numbers article says beginners can start with two sets, aim for about 10 reps at light to medium resistance, and that two or three workouts a week produce the most muscle size and strength.

The CDC’s adult physical activity guidelines say adults need at least 2 days a week of muscle-strengthening activity that works all the major muscle groups, listing legs, hips, back, abdomen, chest, shoulders and arms. Your tube session covers back, chest, shoulders and arms. The legs, hips and abdomen still need their own work on a different day.

Here is a simple way to lay it out:

Chest: 1 or 2 exercises, 2 sets of 10 each
Back: 2 exercises, 2 sets of 10 each (one more set of back than chest is a good habit)
Shoulders: 1 exercise, 2 sets of 10
Biceps: 1 exercise, 2 sets of 10
Triceps: 1 exercise, 2 sets of 10

Harvard says rest between sets can run from 30 seconds to two minutes if needed, so rest as long as you need to keep your form clean. A session like this takes about 30 to 40 minutes. That is my estimate, not a sourced figure.

How do you pick the right resistance level?

Choose a tube you can pull about 10 times with good form, where the last couple of reps feel hard. Harvard’s guidance for choosing weights says to pick a load you can lift 10 times with good form, with the last two reps hard and no more than one or two reps in reserve. The same idea applies to tubes. If rep 10 feels easy, go up a level. If your form falls apart by rep 6, go down.

Expect to use different tubes for different exercises. Rows and presses usually need a heavier tube than lateral raises, curls or face pulls.

How do you progress with resistance tubes?

Progress by adding a third set, then a heavier tube, and give each change a few weeks. Harvard says that if you see no changes after about eight weeks, you should increase the weight, the number of sets, or the number of exercises. It also says that as you get stronger you can move toward six to eight reps with a heavier load.

Here is the order I would use. This is my own plan built from those ranges, not a published protocol:

Weeks 1 and 2: 2 sets of 10, with the tube that makes reps 9 and 10 hard.
Weeks 3 and 4: add a third set to the exercises you feel are going well.
When you can finish every set with good form and rep 10 feels easy: move to the next resistance level, and expect to drop back to 8 reps at first.
If a heavier tube is not available: slow the lowering part of each rep to a count of three, or step slightly farther from the anchor so the tube has more stretch at the start. Because a stretched tube pulls harder, this raises the difficulty. Stay under the maker’s stretch limit.

I would not stack two tubes on one handle unless the manufacturer says its handles are built for it. I could not find a source that confirms stacking is safe or that it simply doubles the load.

Can you use flat bands for a resistance band upper body workout?

Yes. A resistance band upper body workout uses the same movements, the same sets and reps, and the same safety rules. Flat bands do not have handles, so you wrap the ends around your hands or tie a loop, which can be harder to grip than a handle. The rest of this plan transfers directly.

If you are deciding between the two, our guide to the best resistance band workout for men over 50 shows a full-body routine, and the best resistance bands for men over 50 page covers loop bands, tube bands with handles and mini bands.

What mistakes should you avoid with resistance tube exercises?

Using one tube for everything. Pressing and rowing need more load than lateral raises and curls. Using only the heaviest tube means your small muscles fail early and your form suffers.

Rushing the reps. Tubes pull back fast. Control the return so you are not letting the tube yank your arms home. A steady pace of a couple of seconds each way is a reasonable starting point. That tempo is my suggestion, not a sourced figure.

Skipping the anchor check. The manufacturer says any band can break or slip from its anchoring point. A quick tug takes a second.

Training only the front of your body. If your session is mostly presses, add rows and face pulls so the back gets as much work as the chest.

Ignoring pain. Sore muscles the next day are normal. Sharp pain in a joint is a reason to stop. If you have a shoulder issue, see a doctor or physical therapist before you keep going.

Frequently Asked Questions

Are resistance tubes as effective as weights for building strength?

For strength, a 2019 meta-analysis of randomized trials found elastic resistance gave similar gains to conventional resistance training. The groups in those studies were small and mixed, and they were not all men over 50. Tubes work if you keep adding difficulty over time, but they do not replace heavy lifting for someone chasing maximum load.

How often should I do a resistance tube upper body workout?

Two or three days a week is a solid target. The CDC says adults need at least 2 days a week of muscle-strengthening activity that covers all major muscle groups, and Harvard says two or three workouts a week produce the most muscle size and strength. Leave at least a day between upper body sessions so your muscles can recover.

How many reps should I do with resistance tubes?

Start with about 10 reps per set. Harvard’s guidance is to begin at around 10 reps with light to medium resistance, with research showing anywhere from 6 to 12 reps per exercise to be beneficial. Choose a tube where the last two reps are hard but your form stays clean.

How do I know when to replace a resistance tube?

Replace it when you see damage. TheraBand’s safety page says not to use a band that is torn, punctured or nicked, and to discard damaged product immediately. Check the full length and the handle ends before and after each use. I could not find a reliable calendar schedule for home users, so I will not give you one.

Can I use resistance tubes if I have a shoulder or rotator cuff injury?

Ask your doctor or physical therapist first. I could not find a source that tells a healthy man at home which tube exercises are safe after a specific shoulder injury, and the right answer depends on what was injured. Do not push through sharp or joint pain.

What is a good starting resistance for a man over 50?

There is no universal number, because tube strength labels differ by brand. Use a tube you can pull about 10 times with good form, with the last couple of reps hard. That is the rule Harvard gives for choosing a load. Start lighter than you think you need on shoulders and arms, and use a heavier tube for rows and presses.

Resistance Tubes Upper Body Workout: Exercises and Buying Guide