Upper Body Resistance Band Workout With PDF

A great way to target your arms, shoulders, chest, and back muscles! This upper body resistance band workout improves posture, strength, and flexibility.

Looking to get stronger but need something low impact that you can do at home?

This upper body resistance band workout blends those two worlds.

Made up of only five resistance band exercises this home workout routine targets all the major movements of the upper body to help you increase strength and improve posture.

As a Certified Strength & Conditioning Specialist, I love that this resistance band program:

• Is done in under 15 minutes
• Applies external resistance to exercise
• Is great for beginners
• Can be done without a lot of room
• Can be easily squeezed into a busy morning or day

Choosing A Resistance Band

This at-home workout uses a strength resistance band for the best stimulus.

Resistance band exercises provide an easy way to work out at home because they're easy to use and joint friendly.

I don't recommend pilates bands as the tension just doesn't stimulate your muscles as well as they need for growth.

I have every one of my clients grab a strength band, It's the least resistant of the strength-based resistance bands; this one works perfectly for shoulders and arms.

If you're an Amazon lover, this is an awesome deal on the exact bands I mention above and really all you need for at-home workouts. In fact, make sure to check out this free printable resistance band exercise chart for beginner exercise ideas with the bands or use these mini band exercises.

The Workout

The key to this workout and any other home workout is to make sure that you're focusing on proper form and not just going through the motions.

It's a wonderful workout for the morning because it's so quick, simple and low-imapct. Follow it up with one of these morning date ideas for a wicked Sunday morning!

Just remember, slow down and work on engagement to get the best bang for your buck.

Seated Resistance Band High Row	12 reps
Resistance Band Press & Pull Apart	12 reps
Resistance Band Bicep Curl	12 reps
Single Arm Band Press	10 reps per arm
Tricep Push Ups	10 reps

To perform the workout routine: perform all the resistance band exercises back to back for the repetitions listed without rest between them. Finally, rest for 45-60 seconds.

Then, repeat the sequence from the top for a total of three to four rounds.

PDF Printable

Below is a free printable of the workout (click the image). Record how to workout feels each time you do it and try to progress it further.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Resistance Band High 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 with the palms facing down.
• 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.
• Make sure to keep the elbows below the shoulders.

Resistance Band Press & Pull Apart

• This can be done seated or standing.
• Stand tall and make sure you're in a neutral position.
• Hold the band in each hand with the arms straight in front of you at chest height.
• Palms facing down and with a slight bend in the elbow, open the arms up wide as if you were hugging a tree. On your back, the shoulder blades should move.
• Pause and return to the starting position.

Rsistance Bicep Curl

• Hook the band around your feet and hold it in your hands.
• Keep the elbows tight to your sides as you curn the palms toward your shoulders.
• Pause and slowly return to the starting position.

Single Arm Resistance Band Overhead 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.

Tricep 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.
• Know that these can be done elevated off a bench or table to make them easier.

Stop FALLING OFF The Fitness Wagon

Do you start a new workout plan only to fall off of it weeks later?

Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.

The SMASH program is the ultimate solution for busy moms seeking a quick and effective workout routine at home. These 25-minute sessions are designed to fit seamlessly into your busy schedule SO THAT you don’t need to sacrifice your social life or time with your family. With this system, you’ll increase strength, stamina, and confidence.

Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining.

With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.

Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).

No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.

Frequently Asked Questions About Upper Body Resistance Band Workouts

More Fitness Tips To Help You Smash Goals

• The best exercises for your back
• Back and bicep workout
• Triceps workout at home without dumbbells
• How to do a push up in four easy steps
• Wicked tricep exercises you're missing
• How to get stronger using pause reps
• How to increase the intensity of your workouts without adding weight
• 4 core exercises better than sit ups
• Resistance training tips for beginners
• At home workouts to follow along to

Don't forget to pin this fast and effective arm workout.