This Upper Body Resistance Band Workout targets your shoulders, back, arms, and core, all from home. It's a 15-minute workout that fits easily in busy schedules and is a low-impact way to strengthen the muscles you need to make daily tasks easier.
"Ooh, I loved this one so much - thank you Shelby. It may be only 15 minutes - but you sure can feel it! Can't wait to see my upper body strength build as I continue with it consistently 😀 x." - Ella
A Quick Look At The Workout
- 💭Equipment: Resistance band
- ⏲️Duration: 15 minutes
- 📖 Warm up: Not needed
- 📋Intensity: Beginner-friendly
- 📖 Frequency: 2 times per week
- ⭐ Muscles used: You'll be primarily focusing on the back, chest, shoulders, triceps, biceps, and core muscles.
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If you’re short on time but still want something effective, this upper body resistance band workout is a solid go-to. Resistance bands add constant tension, making even simple movements feel challenging, perfect for building strength at home without heavy weights.
You can use this workout on its own or pair it with full body workoutsfor weight loss, or these exercises from the resistance band exercise chart to round out your routine. And if you’re ready for a bit more structure, my 6 Weeks to STRONG program gives you a full plan to follow so you can keep progressing without overthinking it.
Jump To
- A Quick Look At The Workout
- Benefits Of Resistance Bands
- The Upper Body Resistance Band Workout
- The Workout PDF Printable
- How To Choose a Resistance Band
- Tips To Perform The Band Workout Correctly
- How To Make The Workout Harder
- More Fitness Tips To Help You Smash Goals
- Upper Body Resistance Band Workout FAQs
Benefits Of Resistance Bands
A cost-effective tool that you can realistically use anywehre, training with bands:
- Provides constant tension through the movement
- Is joint-friendly and low impact
- Is easy to use at home
- Is great for beginners and busy moms
Learn more about resistance band benefits.
The Upper Body Resistance Band Workout
One of my goals for clients is to make sure they know how to move the shoulder blades and not just bend the elbows (these thoracic spine exercises help). So, keep that in mind as you go through this workout and something like my at home shoulder workout without equipment.
Perform each exercise without rest in order for the reps seen in the video.
At the end of the exercises, take a 45s break and repeat the circuit for a total of 3-4 rounds.
| Single arm shoulder press | 8/arm |
| Band Row | 10 |
| Leg Raises | 10 |
| Band Pull Apart | 10 overhand + 10 underhand |
| Push Ups | 8 |
| Plank | 30 seconds |
| Rest | 45 seconds |
The Workout PDF Printable
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
How To Choose a Resistance Band
These exercises use just a red strength band to get the job done. Strength resistance bands are one of my favorite pieces of at-home gym equipment. They’re small, cost-effective, and provide an added bit of resistance to your exercises.
In fact, in the 6-weeks to STRONG workouts, I only require my clients to have a mini loop band and a set of dumbbells! So yes, resistance bands are effective. Make sure to grab looped resistance bands, though (full circle) and not pilates resistance bands. You’ll get better bang for your buck this way.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Tips To Perform The Band Workout Correctly
Below you'll find a breakdown of the resistance band exercises you'll see in the workout. Remember that form is crucial to progress when it comes to home workouts. Slow down and make every repetition COUNT.
Single Arm Band Press
Stand in a staggard stance with the resistance band hooked under one foot and with it in the palm of your hand by your shoulder.
Brace the core and press the band overhead trying not to flare the ribs. Pause briefly as the arm is fully extended and return to the starting position.
Remember:
- Keep ribs tucked
- Fully extend the elbow
Resistance Band Row
Sit on the floor with legs straight in front of you and the band hooked around your feet (toes up).
Hold the band in your arms straight out from you. Sit tall as you pull your hands back toward your shoulders by pinching the shoulder blades together on your back. Pause and release the band.
Remember:
- Sit upright
- Keep shoulders away from ears
- Pinch the shoulder in when pulling back
Leg Raises
Lay flat on your back with your legs extended in the air. Tuck your ribs down and slowly lower the legs toward the floor.
As you do, keep the core tight and the back pressed into the floor with a minor pelvic tilt.
If your back begins to arch, you've gone too far. Bring the legs back up toward the starting position.
Remember:
- Maintain a pelvic tilt and only go as low as you can hold it
- Engage glutes as hips open
Band Pull-Apart
Standing upright with knees slightly bent, hold the resistance band in your hands with the palms facing down.
Slightly bend the elbows. Open up the arms against the tension of the band as if you were hugging a tree.
Keep the elbows slightly bent and move the shoulder blades on your back. Pause briefly and bring the hands back in front of you.
Remember:
- Do not flare the ribs
- Move through the shoulder blades
- Keep a slight bend in the elbow
Push-Ups
Start in a plank position with your hands in line and ever so slightly wider than your shoulders.
Squeeze the glutes and ensure the front core muscles are engaged. Tuck the elbows back as you lower your body towards the floor keeping the neck neutral.
Pause briefly at the bottom before reversing the movement and returning to the starting position.
Remember:
- Tuck your elbows tight
- Shoulder over wrists
- Maintain a minor pelvic tilt
Trouble with push-ups? Learn more about how to get better at push ups as a beginner, as well as exercises to improve push ups.
Plank
Place your hands on the floor under your shoulders and come up onto your toes so that your body makes one straight line.
Squeeze the glutes and keep your neck neutral. Tuck the ribcage down.
There should be pressure in your belly and your entire body should be tight. Hold.
Remember:
- Do not arch low back
- Keep a neutral neck
- Do not shrug shoulders
How To Make The Workout Harder
Once the workout starts to feel easier, you can level it up with a few simple tweaks:
- Use a heavier resistance band
- Slow your tempo
- Add pauses at the hardest point (learn more about pause reps)
- Increase the number of rounds
Learn more about how to make workouts more intense at home.
Ready to get stronger (without piecing workouts together)? 6 Weeks to STRONG walks you through it step-by-step.
Upper Body Resistance Band Workout FAQs
Fitness results don't always come from the duration of your workouts but from the intensity. So long as you are using quality repetitions, focusing on muscle activation, and progressing your workouts over time, 15 minutes is a lot of time to challenge your muscles, especially your upper arms, and see results.
It is definitely possible to build muscle with short workouts. The goal is to ensure that you make every repetition count, keep constant tension on the upper body, and slowly progress your workout intensity over time.
Use this workout twice per week (not on back-to-back days). For a well-rounded approach, pair it with a beginner leg workout so that you have a good upper and lower split.
Yes, resistance bands are great for beginners. They’re low-impact, easy to control, and allow you to build strength safely while improving form and stability.
Marie says
Did a couple of these exercises and my arms and shoulders felt great afterward. The band pull-apart exercise was great for my back. It really helped me feel more stable and strong.
Ella says
Ooh, I loved this one so much - thank you Shelby. It may be only 15 minutes - but you sure can feel it! Can't wait to see my upper body strength build as I continue with it consistently 😀 x
fitasamamabear says
15 minutes is all you need!