Developing a strong upper body doesn’t require heavy weights or expensive gym memberships. Resistance bands are an excellent tool for upper body workouts, offering versatility, portability, and consistent tension. Whether you’re a beginner, a home workout fan, or an experienced athlete, resistance bands can help you sculpt and strengthen your upper body effortlessly.
This article will guide you through a variety of exercises for a resistance bands upper body workout, the benefits of resistance bands, and tips for maximizing your results.
Why Resistance Bands?
Before we jump into the workout, let’s quickly explore why resistance bands are a smart choice for upper body training:
- Portable: Take your workout anywhere. Resistance bands are lightweight and perfect for at-home workouts or when you’re on the go.
- Versatile: Target all major upper body muscle groups (chest, back, arms, and shoulders) with just one piece of equipment.
- Joint-Friendly: Resistance bands create smooth and controlled movements, reducing strain on joints and lowering the risk of injury.
- Adjustable Intensity: Easily modify the resistance level by shortening or lengthening the band or by choosing bands of varying resistance strengths.
Now that you’re pumped up about resistance bands, let’s get to work!
Resistance Bands Upper Body Workout
Here’s a resistance bands upper body workout that requires only a band and minimal space. Perform these 7 exercises as a circuit, repeating 2–3 rounds for a full workout:
1. Banded Push-Up
Target Muscles: Chest, triceps, shoulders
How to Perform:
- Wrap the band around your back, holding the ends under your palms.
- Get into a push-up position and lower your body while maintaining resistance.
- Push back to starting and repeat.
Reps: 10–15
Image description: A person in push-up position with a resistance band wrapped across their back and anchored in their palms.
2. Overhead Shoulder Press
Target Muscles: Shoulders (deltoids), triceps
How to Perform:
- Stand on the middle of the band with feet shoulder-width apart.
- Hold the ends of the band at shoulder level, palms facing forward.
- Press the band overhead until arms are fully extended. Lower and repeat.
Reps: 12–15
Image description: A person pressing a resistance band overhead while standing.
3. Resistance Band Rows
Target Muscles: Upper back, biceps
How to Perform:
- Anchor the band to a stable point (e.g., doorknob) at chest height.
- Hold the ends of the band and step back until there’s tension.
- Pull the bands toward your chest, squeezing your shoulder blades together. Return and repeat.
Reps: 12–15
Image description: A person pulling resistance bands toward their chest, simulating a rowing motion.
4. Bicep Curls
Target Muscles: Biceps
How to Perform:
- Stand on the middle of the band with feet together, holding the ends.
- Curl the bands up toward your shoulders, keeping your elbows tucked. Lower and repeat.
Reps: 10–15
Image description: A person performing biceps curls with a resistance band secured under their feet.
5. Tricep Kickbacks
Target Muscles: Triceps
How to Perform:
- Anchor the band under your foot or a stable point behind you.
- Hold the ends with palms facing in and elbows bent at 90 degrees.
- Extend your arms backward by straightening the elbows. Return and repeat.
Reps: 12–15
Image description: A person leaning slightly forward with elbows bent, extending the resistance band backward.
6. Chest Fly
Target Muscles: Chest, shoulders
How to Perform:
- Anchor the band securely behind you.
- Hold the ends with straight arms, palms facing forward.
- Bring your hands together in front of you in a wide arc. Return and repeat.
Reps: 10–12
Image description: A person performing a chest fly with resistance bands, creating a wide arc across their chest.
7. Lateral Band Raises
Target Muscles: Shoulders (lateral delts)
How to Perform:
- Stand on the middle of the band and hold the ends down at your sides.
- With elbows slightly bent, raise your arms out to the sides until they’re parallel to the ground. Lower and repeat.
Reps: 12–15
Image description: A person lifting resistance bands sideways to shoulder level.
Tips for Success
- Warm Up First: Start with dynamic stretches or 5 minutes of light cardio to limber up before your workout.
- Adjust Resistance: Use a band with suitable intensity for your fitness level. You can tighten or loosen the band to adjust resistance as needed.
- Perfect Form: Prioritize proper form over heavy resistance to prevent injuries and maximize muscle engagement.
- Stay Consistent: Aim for 2–3 sessions per week to build strength and improve upper body definition.
Wrap-Up
With just a resistance band and a little motivation, you can strengthen and tone your upper body while enjoying the convenience of working out anywhere.
Curious about more workouts? Check out DAREBEE, where you’ll find thousands of free workout plans for every fitness level. And don’t forget to share your resistance bands workout experiences with us in the comments—we’d love to hear your feedback!
Start building your strength today with this versatile, portable, and joint-friendly resistance bands upper body workout.
