Resistance bands are one of the most versatile and accessible tools for working out at home, making them perfect for targeting specific muscle groups in the upper body. Whether you are a fitness beginner or looking to add variety to your fitness and exercise routine, these upper body resistance band exercises are a great way to build strength and tone the arms, shoulders, chest, and back.
In this article, we will walk you through a simple upper body resistance band workout that targets the upper body. You can modify the exercises based on the resistance band available to you and your personal strength level.
Benefits of Resistance Band Training
Before we get into the exercises, let’s briefly go over the benefits of adding resistance band training to your workouts:
- Portability: Resistance bands are lightweight and easy to carry, making them perfect for home workouts or travel.
- Versatility: You can adjust the intensity by using bands of different resistance levels or altering your hand and foot positions.
- Low impact: Unlike free weights, resistance bands provide a lower risk of injury, particularly for those new to strength training.
- Progressive resistance: As you stretch the band, the resistance increases, providing constant tension throughout the exercise.
Now, let’s get started with the exercises.
Upper Body Resistance Band Exercises
This workout consists of two rounds of six exercises, each performed for 45 seconds, followed by a 15-second rest. The exercises target the entire upper body and can be done anywhere with just a resistance band and a small space. We’ll start with back rows and work through the arms, shoulders, and chest, finishing each round in about six minutes.
1. Back Rows with Resistance Bands
Target muscles: Upper back, shoulders
Back rows are a great way to engage your back muscles and improve posture. This exercise focuses on the lats and rhomboids, helping to strengthen the upper back.
- Place the band under your feet while standing shoulder-width apart.
- Grab the handles with both hands and pull towards your waist, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower back to the starting position and repeat.
2. Tricep Extensions with Resistance Bands
Target muscles: Triceps
Tricep extensions are ideal for targeting the muscles on the back of your arms. This exercise will help tone and strengthen the triceps.
- Hold the band with one hand behind your back and the other gripping the opposite end of the band.
- Extend your arm upwards, keeping your elbow close to your head.
- Slowly lower the arm back down, ensuring the triceps remain engaged.
- Repeat for 45 seconds, then switch arms.
3. Band Pull-Aparts
Target muscles: Shoulders, upper back
This exercise helps strengthen the muscles in the shoulders and upper back, improving posture and stability.
- Hold the band with both hands, keeping your arms extended out in front at shoulder height.
- Pull the band apart by extending your arms outward until your hands are in line with your shoulders.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position and repeat.
4. Bicep Curls with Resistance Bands
Target muscles: Biceps
Bicep curls are a classic move for building arm strength and toning your biceps.
- Stand on the band with your feet shoulder-width apart.
- Hold the handles with your palms facing up and elbows tucked in close to your sides.
- Curl the handles towards your shoulders, squeezing your biceps at the top.
- Slowly lower the handles back down and repeat.
5. Chest Flies with Resistance Bands
Target muscles: Chest, shoulders
Chest flies are excellent for targeting the chest muscles and helping to improve upper body strength.
- Lie on the ground with the resistance band positioned behind your upper back.
- Grab the handles with your arms extended out to the sides.
- Bring your hands together above your chest, keeping a slight bend in your elbows.
- Slowly return to the starting position and repeat.
Watch the Video here.
Final Thoughts
This upper body resistance band workout is simple yet effective, allowing you to target major muscle groups using just a resistance band. By focusing on back rows, tricep extensions, band pull-aparts, bicep curls, and chest flies, you can engage your back, arms, chest, and shoulders, giving you a comprehensive upper body workout.
Incorporating resistance band training into your fitness routine is an excellent way to strengthen and tone your upper body without needing expensive gym equipment. Whether you’re working on your back workout with resistance bands or perfecting your arm exercises with resistance bands, these movements will help you build muscle and improve your overall fitness.
As with any workout, consistency is key. Try adding this at home resistance band workout to your weekly routine, and you’ll soon see improvements in your strength, flexibility, and muscle tone.
