Barbells and dumbbells are often seen as the top choices for building a strong body. But if you’re short on time, don’t have gym equipment, or are recovering from an injury, there’s a solution that can still help you get stronger and build muscles: resistance bands. Incorporating a Band Workout for Upper Body into your routine can be just as effective and convenient.

While these bands are commonly used in physical therapy, they deserve more credit in the fitness world. Despite their unassuming appearance, they can provide enough resistance to help muscles grow and develop.

If you’ve been hesitant to try band workouts because you’re worried about not seeing results, it’s time to reconsider. Studies show that elastic resistance training can lead to similar strength gains as traditional resistance training. This superset-style resistance band workout will make you sweat, give your muscles a good workout, and change how you think about training your upper body.

Table of Contents:

How to Warm-Up Your Upper Body for a Resistance Band Workout

• Banded Shoulder Circles
• Band Pull-Apart
• Banded Face Pulls

Superset-Style Upper Body Resistance Band Workout

• Banded Bent-Over Rows
• Banded Shoulder Press
• Banded Upright Row
• Banded Overhead Triceps Extension
• Banded Biceps Curl
• Banded Lateral Raise
• Banded Front Raise

Muscles Trained During the Workout

How to Warm-Up Your Upper Body for a Resistance Band Workout

Getting ready for your upper body workout with resistance bands is important. You need to warm up your mind and muscles first. Even if you’re not using weights like barbells or dumbbells, warming up is still crucial to perform well and avoid injuries. Studies show that a good warm-up with active movements can help you get stronger and more powerful, especially when you’re working on your upper body.

To prepare your shoulders, try a simple warm-up routine that focuses on moving and stretching. This is especially helpful if you spend a lot of time sitting, as it can make your chest and shoulders tight and stiff. Remember to keep your body in the right position during the warm-up, engaging your core and moving smoothly through each exercise.

Start by imagining yourself doing the exercises well. This can help you stay focused and do your best. Begin your warm-up with easy movements like arm circles, shoulder rolls, and gentle stretches. These will get your blood flowing and your muscles ready for action.

Then, focus on your shoulders with exercises like shoulder circles, pressing lightly against resistance bands, and rotating your arms outward. These movements help activate the muscles you’ll use during your workout. Stretch your chest by pulling your arms apart with a band or doing stretches against a doorway. Finally, strengthen your supporting muscles with movements like pulling your shoulder blades together and pulling the band apart.

Remember to keep good form throughout your warm-up and workout. Engage your core, move slowly and smoothly, and go through the full range of motion. This will prevent injuries and help you get the most out of your resistance band workout.

Banded Shoulder Circles

1. Stand with your feet shoulder-width apart.
2. Hold a light resistance band with your hands wider than your shoulders, and your palms facing away from you towards the floor.
3. Gently pull the band to create a bit of tension.
4. Slowly raise your arms above and behind your head in a circular motion.
5. When your shoulders feel a comfortable stretch, reverse the movement to return to the starting position.
6. Do this for two sets of 12-15 reps before moving on to the next warm-up exercise.

Band Pull-Apart

1. Stand with your feet hip-width apart.
2. Hold a light resistance band directly in front of you with your palms facing down. Keep your hands a few inches wider than your shoulders.
3. Extend your arms so they’re parallel to the floor.
4. Pull the band back by retracting your shoulder blades, engaging your core, until your arms align with your body.
5. Squeeze your shoulder blades together for one to two seconds.
6. Slowly release the tension in the band to return to the starting position.
7. Do two sets of 12-15 reps to warm up your rhomboids, rotator cuffs, and rear deltoids before your workout.

Banded Face Pulls

1. Find a stable anchor point like a squat rack or pole at about face level.
2. Wrap a light or medium resistance band around the anchor point.
3. Grab the band with an overhand grip, hands about 12-15 inches apart.
4. Step back to create tension on the band without leaning too far forward.
5. Keep a slight forward lean with your head in a neutral position.
6. Pull the band towards your face by retracting your shoulders and pulling back with your elbows.
7. As you pull, slightly rotate your arms so the back of your hands face behind you.
8. Slowly release the tension by bringing your arms back to the starting position.
9. Repeat this movement for 15-20 reps to target your upper back and shoulders.

Superset-Style Upper Body Resistance Band Workout

With just a set of resistance bands, a bit of space, and your favorite playlist, you’re all set for an effective upper-body workout. This routine cleverly uses supersets, focusing on different muscle groups like your back and chest. By alternating between exercises for opposing muscles without rest, you stimulate muscle growth efficiently.

Additionally, this workout incorporates compound sets, where you perform two exercises consecutively targeting the same muscle group. This not only helps build strength using resistance bands but also adds a cardiovascular element as you seamlessly transition from one exercise to the next.

Upper Body Resistance Band Workout Overview

1st Superset:

• Banded Bent-Over Rows: 3 sets of 10-12 reps
• Banded Standing Chest Press: 3 sets of 10-12 reps

2nd Superset:

• Banded Shoulder Press: 3 sets of 10-12 reps
• Banded Upright Row: 3 sets of 10-12 reps

3rd Superset:

• Banded Overhead Triceps Extension: 3 sets of 12-15 reps
• Banded Biceps Curl: 3 sets of 12-15 reps

4th Superset:

• Banded Lateral Raise: 2 sets of 12-15 reps
• Banded Front Raise: 2 sets of 12-15 reps

Banded Bent-Over Rows

The Banded Bent-Over Rows are a powerful exercise that engages multiple muscle groups, including your core, hamstrings, and glutes. Typically seen in strength and conditioning programs, this exercise is known for its ability to build a strong and broad back. However, performing the traditional barbell version requires careful technique to prevent injuries.

By using a resistance band for this exercise, you can reduce the risk of injury while still effectively targeting your upper back muscles. This variation offers a solid stimulus for muscle growth and is a safer alternative compared to the barbell-based version.

Here’s how to perform Banded Bent-Over Rows:

• Begin by standing on a resistance band with your feet shoulder-width apart and your knees slightly bent.
• Grab the ends of the band with an overhand grip, keeping your palms facing down.
• Brace your core and hinge at the hips until your torso is at a 45-degree angle or parallel to the ground.
• Retract your shoulder blades and pull the band towards your ribs by bending your elbows and bringing them back until your hands align with your midsection.
• Squeeze your upper back muscles at the top of the movement.
• Slowly release the tension in the band to return to the starting position.

For sets and reps, aim for 3 sets of 10-12 repetitions. There’s no rest time specified before moving on to the next exercise, such as the banded standing chest press.

The benefits of the Banded Bent-Over Row include:

1. Reduced Lumbar Stress: Using a resistance band instead of heavy weights like barbells or dumbbells decreases the strain on your lower back, lowering the risk of injury.
2. Comprehensive Muscle Engagement: This exercise targets various upper-body muscles such as the rhomboids, rear delts, and lats. Additionally, it activates your glutes, hamstrings, and core, providing a full-body workout.

Overall, the Banded Bent-Over Row is a safer alternative that effectively strengthens multiple muscle groups while minimizing the risk of lower back strain.

Banded Shoulder Press

The Banded Shoulder Press is the initial exercise in the following superset, focusing on vertical pushing to engage your deltoid muscles. This overhead press variation can be intense, particularly with thicker resistance bands, yet it remains significantly safer compared to the barbell or dumbbell versions as there’s no need to manage heavy weights.

Nevertheless, don’t hesitate to push yourself with a heavier resistance band, especially if you have intermediate or advanced lifting experience.

Here’s how to perform the Banded Shoulder Press:

• Start by standing on top of a resistance band with your feet shoulder-width apart.
• Hold the band from both sides and bring your hands to your shoulders, palms facing forward.
• Engage your core and push your hands toward the ceiling until your arms are fully extended overhead.
• Lower your elbows back to a 90-degree angle and then repeat the movement.

For sets and reps, aim for 3 sets of 12-15 repetitions. There’s no rest time specified before moving on to the next exercise, such as the banded upright row.

The benefits of the Banded Shoulder Press include:

1. Wrist-Friendly Option: Using a resistance band for overhead presses is ideal for individuals with wrist issues. It allows for shoulder muscle development without the need to support heavy dumbbells or a barbell.
2. Posture Enhancement: The standing version of the shoulder press promotes proper posture. It engages posterior chain muscles like the glutes and hamstrings, helping you maintain an upright and tall body position throughout the exercise.

Banded Upright Row

The Banded Upright Row is a classic example of supersetting, combining a push and pull movement for a comprehensive upper-body workout. After engaging your triceps and delts by pressing the band overhead, you’ll transition to this pulling motion to target your traps, biceps, and upper back muscles.

While the traditional upright row is often performed with an EZ curl bar or barbell, using a resistance band offers a simpler yet effective alternative for working out your upper back and core. To maximize results, focus on keeping your elbows higher than your wrists throughout the movement and pause for one to two seconds at the top before returning the band to waist level.

Here’s how to perform the Banded Upright Row:

• Stand on a closed-loop resistance band with your feet hip-width apart.
• Hold the band with both hands using a palms-down grip (pronated grip).
• Keep a neutral spine and head position throughout the movement.
• Pull upward on the band until your elbows go past your shoulders.
• Squeeze your upper back and traps at the top of the movement.
• Slowly lower back down to the starting position.

For sets and reps, aim for 3 sets of 12-15 repetitions. After completing each round of the superset, rest for 30-45 seconds before moving on to the next set.

The Banded Upright Row offers several benefits:

1. Postural Strength: This exercise targets the posterior chain muscles, which can enhance your posture and contribute to the health of your back, neck, and shoulders.
2. Prepares for Compound Lifts: Mastering the upright row movement can improve your performance in compound lifts such as the power clean and deadlift. These lifts require you to keep the barbell close to your body, and familiarity with the upright row motion can help with this technique.

Banded Overhead Triceps Extension

The Banded Overhead Triceps Extension is a versatile exercise that targets all three heads of the triceps muscle while also engaging your lats and abdominals. While there are various ways to train your triceps, such as rope pushdowns and dips, using a resistance band for overhead triceps extensions adds diversity to your workout routine.

To maximize the benefits of this exercise, focus on both the concentric (muscle contraction) and eccentric (muscle lengthening) phases of the movement. Maintain tension on the band throughout the exercise and avoid relying on your body weight to complete the reps, ensuring that your triceps do the work.

Here’s how to perform the Banded Overhead Triceps Extension:

• Wrap a resistance band around a squat rack or another sturdy anchor point at waist level or slightly higher.
• Grab the band with both hands and take a few steps back to create tension in the band.
• Stand in a staggered stance with one foot about 12-18 inches in front of the other, and lean forward slightly.
• Keep your elbows pointing upward and bring your hands forward by engaging your triceps until your arms are fully extended overhead.
• Allow your hands to move back behind your head, then repeat the movement.

For sets and reps, aim for 3 sets of 12-15 repetitions. There’s no specified rest time before moving on to the next exercise, such as the banded biceps curl.

The Banded Overhead Triceps Extension offers several benefits:

1. Enhanced Stretch: This exercise provides a deeper stretch for your triceps compared to movements like rope triceps pushdowns. The overhead position allows for a greater range of motion, helping to target and stretch the triceps effectively.
2. Improved Push Strength: Strengthening your triceps through this exercise can improve your performance on push-based lifts such as the bench press and overhead press. Strong triceps play a crucial role in these movements, enhancing your overall pushing strength and stability.

Banded Biceps Curl

The Banded Biceps Curl may not give you Arnold Schwarzenegger-like arms, but it’s an effective way to strengthen and build better biceps using a resistance band. Curls have long been known for their ability to increase bicep size and strength, and a band is more than capable of helping you achieve these goals.

To add more challenge to this exercise, you can experiment with the tempo. For instance, try doing a partial rep until your arms reach a 90-degree angle, hold that position for a second, then fully contract and squeeze your biceps. You can also switch to a palms-down grip (pronated grip) to target your forearms simultaneously. This variation adds versatility and can lead to improved forearm strength.

Here’s how to perform the Banded Biceps Curl:

• Stand on a resistance band with your feet shoulder-width apart.
• Grab the band with both hands using a palms-upward grip (supinated grip).
• Keep an upright posture and perform a standard biceps curl, bringing your hands towards your shoulders.
• Hold the contraction for two seconds at the top before slowly lowering your hands back down.

For sets and reps, aim for 3 sets of 12-15 repetitions. After completing each round of the superset, rest for 30-45 seconds before moving on to the next set.

The Banded Biceps Curl offers several benefits:

1. Constant Tension: Unlike dumbbells or a barbell, using a resistance band maintains constant tension on your biceps throughout the entire range of motion. This can lead to better muscle activation and growth.
2. Reduced Joint Stress: Banded curls are gentler on your elbow and wrist joints because the resistance is evenly distributed. This reduces the risk of strain or injury commonly associated with using heavy dumbbells or a barbell for biceps exercises.

Banded Lateral Raise

The Banded Lateral Raise is an excellent shoulder exercise for developing a rounded shoulder appearance. While it’s commonly done with dumbbells, using a resistance band can effectively isolate your lateral deltoid head and improve shoulder joint strength.

It’s crucial to maintain proper technique during this exercise. Avoid swinging your upper body or shrugging your shoulders, as these actions can shift the workload to your traps instead of targeting your delts effectively. Keep the focus on your lateral deltoids to maximize the benefits of the exercise.

Here’s how to perform the Banded Lateral Raise:

• Start with a staggered stance, with your left foot about 12 inches in front of your right foot.
• Place a resistance band underneath your left foot and grab the ends with a palms-down grip (pronated grip).
• Engage your core and extend your arms out to the sides until they reach a 90-degree angle with your body.
• Squeeze your lateral deltoids and upper traps at the top of the movement before slowly lowering back to the starting position.

For sets and reps, aim for 2 sets of 12-15 repetitions. There’s no specified rest time before moving on to the next exercise, such as the banded front raise.

The Banded Lateral Raise offers several benefits:

1. Shoulder Stability Improvement: For individuals with shoulder stability issues, the banded lateral raise provides a controlled way to strengthen the shoulders and build confidence before advancing to the dumbbell version.
2. Targeted Muscle Activation: Since many compound exercises don’t directly target the lateral deltoid, adding this movement to your routine helps develop a more balanced and well-rounded appearance for your upper body. It specifically targets the lateral deltoid, enhancing shoulder aesthetics and strength.

Banded Front Raise

The Banded Front Raise is an effective exercise for activating the anterior deltoids, making it a great addition to your shoulder workout routine. After targeting the lateral delts with the previous exercise, your shoulders will be adequately warmed up for this movement.

Additionally, the banded front raise also engages the pectoral muscles. By focusing on raising your arms just above shoulder height, you can achieve excellent activation of the upper chest as well. This exercise provides a comprehensive workout for your shoulder and chest muscles.

Here’s how to perform the Banded Front Raise:

• Stand on a resistance band with your feet hip-width apart.
• Hold the band with your hands shoulder-width apart using a palms-down grip (pronated grip).
• Engage your glutes and abdominals for stability.
• Raise your hands to just above shoulder height while keeping your arms fully extended.
• Slowly lower your hands back down towards your hips in a controlled manner.
• Repeat the movement for the desired number of repetitions.

For sets and reps, aim for 2 sets of 12-15 repetitions. Rest for 30-45 seconds after completing each round of the superset before moving on to the next exercise.

The Banded Front Raise offers several benefits:

1. Improved Shoulder Mobility: By strengthening the rhomboids and posterior deltoids, front raises can enhance shoulder mobility and stability, contributing to better overall shoulder health.
2. Enhanced Full-Body Engagement: Performing the exercise with a resistance band requires you to engage your glutes and abdominals for stability and balance. This turns the front raise into a full-body movement, providing additional benefits beyond just targeting the shoulders.

Muscles Trained During the Workout

The resistance band-based workout outlined in this routine targets various muscles in the upper body, providing a comprehensive training session. Here’s a breakdown of the specific muscles trained during the workout:

• Deltoids: The deltoids, consisting of anterior, middle, and posterior portions, are worked through multiple angles in this routine. Exercises like front and lateral raises, banded shoulder press, and upright row target the deltoids effectively.
• Pectoralis Major: The chest muscles, particularly the pectoralis major, are engaged primarily through pushing movements like the standing chest press and incline press. These exercises help develop the chest muscles by focusing on adduction and internal rotation of the arms.
• Triceps Brachii: The triceps brachii, located on the back of the upper arm, are activated during push-based movements such as overhead triceps extension variations. Strengthening the triceps is crucial for elbow extension and shoulder joint stability.
• Biceps Brachii: The biceps brachii, a two-headed muscle, are trained through curl variations. Both heads of the biceps serve different functions, contributing to shoulder abduction and arm adduction.
• Latissimus Dorsi: The latissimus dorsi muscles, located on the back, are engaged during vertical and horizontal pulling movements like pull-downs, pull-ups, and bent-over rows. Developing the lats adds width and definition to the back.
• Trapezius: The trapezius muscles, divided into superior, inferior, and middle parts, are responsible for various movements of the scapula. Exercises like shrugs, upright rows, and trap bar deadlifts target the trapezius muscles effectively, contributing to back strength and size.

Overall, this resistance band-based workout provides a well-rounded approach to upper body training, targeting key muscles to promote strength, muscle development, and overall upper body aesthetics.

Overview

If you haven’t tried resistance bands yet, it’s worth exploring a new method for building muscle. While barbell exercises like presses and rows are foundational, integrating resistance bands into your routine offers mental variety and reduces joint strain. Supersetting exercises with short rest periods adds challenge and enjoyment to your workout, making it an effective and refreshing approach to upper-body training.

References;

• Lopes, J. S. S., Machado, A. F., Micheletti, J. K., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. Sage Open Medicine, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
• McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
• Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
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