Exercises for the Best Upper Body Workout With a Resistance Band

Resistance band training is a great form of exercise that will keep you in shape, even when you don’t have a lot of time or space to do the workout. And there are so many different types of movement that you can use with these bands that it makes sense to add them to your workout rotation for the best results.

While you are able to utilize the band for any part of the body that you would like, if you are looking to target the upper body, you will need to take a look at exercises that allow you to put the resistance band to good use on that area. Some of the best exercises that you can use for your upper body with the resistance bands include:

Bicep Curl

The first option we will look at is the bicep curl. This is a classic workout that is pretty simple to do, but it will help build up and make the bicep muscles a bit stronger. You can do it with one arm at a time or work out both to be the most effective. The steps that you can use to get the most out of this workout include:

Start with your feet shoulder-width apart, standing on the resistance band.
Pick up both of the hands next to you, making sure that the palms are facing forward and upward.
Slowly bend the elbows and work to curl the hands to the shoulders, squeezing the bicep muscle as you go. You want to make sure there is tension in the band the whole time you are doing this. Keep the elbows tight next to your sides too.
Slowly curl back down so that you can get to the starting position to get one rep done.
Repeat this for 15 to 20 reps to get a set done.

Shoulder Press

You can also do a shoulder press with the help of your resistance bands, getting some muscles that may feel a little left out in other workouts. This is great for increasing the amount of flexibility you have and strengthening the deltoids at the same time. During the shoulder press, make sure that you tighten the glutes and core muscles to stabilize the body.

The steps that you can use to get the most out of this workout include:

Stand so that you are in the center of the band with both feet sitting hip-width apart.
Hold the handles so that they start at the height of your shoulder.
Bend the elbows so they go 90 degrees and bring the handles of the band above the shoulders. You need the band to fall behind your arms.
Keep the shoulders down and press the arms so they go straight up.
Lower the hands back to their starting position.
Repeat for however many reps you would like to get done.

Bent Over Rows

Bent-over rows will be good for so many muscles of the upper body including your shoulders, back, and biceps. The resistance band can do this fairly easily for you, but you may find that it targets mainly the muscles of the back, which may be exactly what you are looking for. Some of the steps you can use to get this workout done include:

Stand right in the middle of the band, allowing the feet to be shoulder-width apart, and grab both sides of your band with each hand.
Bend the knees a bit and lean forward, but make sure that the back is flat and straight the whole time.
Pull the resistance bands to your upper rib, keeping the elbows out. Your goal is to squeeze the blades of the shoulders together as much as you can.
Hold this for a few seconds before you go back to the starting position.
Repeat for the number of reps you want to do.

Triceps Kickback

There is nothing better than working on the triceps to get that strong arm you are looking for. There are a few variations on this one and you can use more than one to help make your arms stronger and work the muscle out in different manners. Some of the steps that you can use to make your triceps look toned and strong include:

Start by standing so you are in the center of the band, with the feet hip-width apart.
Bend over a bit so that you have the chest parallel to the floor.
Grip the handles so that the palms are facing behind you and your arms will bend at 90 degrees.
Extend the arms so that they go backward. Hold this position for a few seconds and return to start.
Repeat for the number of reps you would like to do.

Pull-Apart

This is a great option for you to choose to work on your biceps, shoulders, triceps, and upper back. It is also a good one to help you with some issues of posture and your stability if you allow it to. To do this kind of workout, you can:

Stand with your feet hip-width apart and hold onto both ends of the band. Keep the band behind your body.
Raise your arms overhead while moving your hands to one another. Keep the palms facing forward and the hands six inches apart.
Pull the band apart, bringing the arms down until they line up with the shoulders.
Return the band overhead to finish one rep.
Try to do a minimum of 15 reps to get one set done.

Working Out the Upper Body with Resistance Bands

The upper body is an area that has some strong muscles, but you need to take the time to put them to work to see the results. Using the resistance band can be a safe and effective way to get the upper body that you would like. Take a look at some of the different workouts you can do for your upper body with the help of resistance bands. While resistance bands are great for upper body, consider consulting an exercise physiologist first. They can ensure safe, effective workouts tailored to you.