Resistance Band Upper Body
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Resistance bands are one of the most underrated tools for training at home - portable, joint-friendly and surprisingly tough. This 20-minute session works your whole upper body through six moves, building strength and toning the arms, chest, back and shoulders. It is beginner-friendly and brilliant if you find dumbbells hard on the joints.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- Arm circles - 30 seconds each way
- Band pull-aparts - 15 reps
- Shoulder rolls - 20 seconds
Main workout
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Band chest press
3 rounds x 15 repsAnchor the band behind you, press forward, control the return.
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Band row
3 rounds x 15 repsAnchor it in front, pull the elbows back, squeeze the shoulder blades.
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Band overhead press
3 rounds x 12 repsStand on the band, press overhead without arching the back.
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Band pull-apart
3 rounds x 15 repsArms straight ahead, pull the band wide, squeeze the upper back.
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Band bicep curl
3 rounds x 15 repsStand on the band, curl up with elbows tucked in.
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Band tricep pushdown
3 rounds x 15 repsAnchor high, push the band down, straighten the arms fully.
Coach's tip
The closer you stand or the shorter you hold the band, the harder it gets - so you control the resistance. Keep a slow, steady tempo and never let the band snap back.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.