Upper Body Workout with Resistance Bands

Resistance bands are one of the most convenient and versatile pieces of exercise equipment you can own.

Photo courtesy of familymwrThese bands are also known as exercise, stretch or flex bands and cables. They provide adjustable resistance for both stretch and strength exercises. Exercise bands come in two types — one that is made of tubing and comes with handles, and the other one looks more like a big ribbon. Both the bands are equally effective. If budget is a problem, try using surgical tubing, which can be picked up quite cheaply at any medical supply store.

It is always necessary to warm up for 5-10 minutes before beginning any exercise routine. For beginners, start with light resistance bands and aim for 1 set of 15 reps. On reaching the intermediate and finally the advanced level, you can change to heavier resistance bands and increase the number of sets and bring the reps down to 12.

This upper body routine will keep you toned and strong. When working out, always work your larger muscle groups first before moving onto the smaller muscles like biceps and triceps.

Chest Press for chest, shoulders and triceps

Wrap the band around a solid object behind you and face in the opposite direction. Bring your hands up to your chest, just in front of your armpits, and push outwards as if you are doing a push up. Check your body alignment, avoid twisting and make sure you do not lock your elbows.

Seated Row for back, shoulders and biceps

In a seated position, wrap the band around a solid object and extend the arms out in front of you. Pulling on the band, bring your arms back, squeezing your shoulder blades together and being careful not to hyper-extend and repeat. Changing the handles to a horizontal position will work more of the back of the shoulder.

Seated Shoulder Press for shoulders and triceps

In a seated position, wrap the band under a chair or bench and bring your hands to your chest. Extend your arms up above your head with palms facing out, making sure not to lock your elbows and repeat. For more of a challenge, start in a standing position and wrap the band underneath your feet.

Lat Pulldowns for back (lats) and biceps

Lying down on a bench, wrap the band behind you around a solid object. With arms extended above your head, pull the arms down until your hands are about level with your shoulders and repeat.

Lateral Raise for middle shoulders

In a standing position, wrap the band underneath your feet (or one foot for less resistance and an easier workout) and bring your hands to your side. Now raise your arms out to the side to about shoulder level, making sure you don’t arch your back and repeat.

Rear Deltoid Row for shoulders and upper back

In a standing or seated position, wrap the band around a solid object in front of you. With arms extended, pull the band in towards you until your hands are parallel to the chest and repeat.

Front Raise for front shoulders

In a standing position, wrap the band under your feet and relax your arms to your side, just in front of the body with palms facing you. Without locking your elbows, raise the arms up while keeping them straight, until they are level with your eyes and repeat. Be very careful with body position and make sure you don’t arch your back.

Triceps Extensions for triceps

Lying down on a bench or floor, wrap the band around a solid object behind you. With elbows bent and hands into your body with palms away from you, extend your arms out in front of you as if you are pushing something away and repeat. Remember not to lock your elbows.

Bicep Curl for biceps

In a standing or seated position, wrap the band under your feet and straighten out your arms in front of you with palms facing out and elbows held firmly to your side. Flex your arms, bringing your hands up to your shoulders, making sure you don’t twist or bend your wrists and repeat.

After exercising, make sure you stretch the muscles you just worked for at least 10 minutes.

A Resistance band takes up very little space and is the best fitness equipment to carry along while traveling. These bands are extremely cost effective, and a number of bands of different sizes can be bought compared to free weights. You can use them in the comfort of your own home. Resistance bands usually last a long time, but you should always keep track of any wear or tear.


Heart-Pounding Training Circuit

Here’s a fat-burning circuit that you can do at home in less than 45 minutes.

Heart-Pounding Training CiruitThis circuit incorporates compound exercises that accelerate your fat-burning potential and cuts down on the time you spend working out. Cranking up the intensity with compound exercises will help elevate your heart rate and keep you in you a fat-burning zone long after you’ve finished exercising.

All you need to get started is some basic equipment, a little motivation and some heart-pounding music. Perform 12 reps of each exercise, resting for 2 full minutes in between each circuit. Repeat each circuit 3 times.


  • Floor mat
  • Dumbbells ranging from 3 to 10 lb
  • Jump rope
  • Resistance bands
  • Stability ball

Start with a 5-minute dynamic warm-up. You can jump rope, do jumping jacks, side-to-side lunges or march on the spot.

Flye Glute Squeeze Combo

This is a combo exercise that will work you chest and your glutes at the same time. Using small handweights, lie on the floor with your arms out to the side at shoulder height. Perform a fly by bringing your hands together to meet in the middle of your chest, while pushing up your hips off the floor for a glute squeeze.

Ball Pike

Lying face down on an exercise ball with your weight on your thighs, spread out your hands in front of you on the floor and roll forward so that your head is completely inverted and you’re in the pike position. Roll back to the starting position and repeat.

Jump rope for 30 seconds

Squat Lateral Lift Combo

This is an ideal exercise for a kettlebell. If you don’t have one, just use a handweight or dumbbell. Standing with feet shoulder-width apart and working one arm at a time, start with your arm extended in a front lateral raise. Lower yourself down into a squat, bringing the weight between your legs. As you return to a standing position, carefully swing your arm up and finish in the start position making sure you elbow is in line with your shoulder. Be careful of momentum here. You don’t want to put too much torque on those joints. Also, try to avoid locking your elbows.

Nordic Arms

Secure your resistance band behind you so that it is at shoulder height. Grabbing hold of the handles, push your arm out in front of you and alternate arms to get a punching motion going.

Jump rope for 30 seconds

Exercise Ball Bicep Curls

Rest on your exercise ball in a kneeling position. While maintaining your balance, perform bicep curls.

Side Ball Crunches

Lying sideways with your hip on an exercise ball, make sure you’re close enough to a wall to stabilize yourself with your feet. Bring your hands behind your ears. Lower yourself down and then sit up sideways to the wall to work your abs and love handles. If you want to increase the intensity, add a twist at the end and/or add a handweight.

Jump rope 30 seconds.

Triceps Lunge

Standing with feet hip-width apart, hold a dumbbell behind your head. Now lunge forward bringing the weight forward to finish with arms in front of your body at shoulder height. Repeat on the opposite leg.

Side Lunges with Bands

Standing in second position, bring the bands under your feet and criss-cross them. Lunge side to side and as you move to one side, pull in the opposite direction with the opposite arm.

Jump rope 30 seconds.

Make sure to properly stretch and cool down to avoid injury and help in the recovery of your muscles.

Originally published @ FITLODE.COM