When it comes to working out, its easy to think that more is better.

But in order toactuallyget stronger, we needactive recovery.

And actually, even when we take time to rest, our bodies arentreallyresting.

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Meiko Arquillos

Isolation-based exercises like triceps push-downs or biceps curls focus on strengthening one primary muscle.

(And you wont be tempted to go heavier, like you may be with dumbbells.)

Remember: This is a slow and steady workout meant to activatenot strainyour upper body.

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Before you get started, warm up with a few mobility exercises and stretches to loosen up.

Jamison suggests shoulder stretches, an overhead triceps stretch, and some resistance band pull-aparts to engage your lats.

Ready for a little bit of strength-building,restorative movement?

band overhead press

Heres everything youll need.

Bodyweight Pulldown

To make this move easier, lower your chest and legs down after each rep. To make it easier, try a half-kneeling overhead press.

Start in a kneeling position and bring one leg in front of you at a 90-degree angle.

Triceps dip

Loop the resistance band under your front leg and perform the press.

This cuts the amount of resistance youre pushing against in half.

(Remember, the farther you stretch a resistance band, the heavier it feels.)

Resistance Band Seated Row

This reduces the amount of pressure on your wrists, elbows, and triceps.

This move works your triceps, trapezius, and pectoral muscles.