I know bodyweight workouts are all the rave right now but hey, even they get repetitive after some time.
Time to try a resistance band upper-body home workout.
The next most affordable alternative is, of course, resistance bands.
I’m not talking here about the oh-so-popular booty bands (although they do a great job as well) but for good ol’ assistance/resistance bands.
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They are incredibly versatile and luckily – very affordable.
You can get one for under 20 dollars and spice up your home workouts.
If you still don’t own one, I highly suggest you get one – I promise you, it’s a very plausible investment.
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With most of us being stuck at home, the necessity for daily movement is higher than ever.
I believe we can all do with some extra endorphins, no?
So, if like me, you’re looking to make your home workouts a bit more interesting, let’s move straight to the workout at hand!
Note
This workout doesn’t include a warm-up but don’t ya worry – I got you!
Warm-up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
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Effective 30 min Resistance Band Upper-Body Home Workout
Instructions
Okay, this is a workout to strengthen your upper body.
We’re gonna target the lats, biceps, triceps, and shoulders.
Try and focus on that mind-muscle connection and control the movements as much as you can.
Perform each exercise for 15 reps and move on to the next one – 5 rounds in total.
If you’re struggling, scale down the reps.
- Equipment: One resistance band.
- The number of exercises: 6.
- Number of reps: 15
- Number of rounds: 5
- Target area: Upper body {arms, back}
Six Upper-Body Exercises
- Bend-over rows
- Push-ups
- Banded pull-apart
- Band high-pulls
- Tricep extensions
- Bicep curls
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1. Banded Bend-Over Rows
Put the band on the ground and step on it with a shoulder-width stance.
Grab each end of the band, bend forward, while keeping your back straight and pull the band ends.
Keep your elbows close to the torso and engage the lats.
2. Banded Push-Ups
The band goes over the mid of your back, while both ends of it are held under your hands.
From there on, it’s like a normal push-up.
Should you find the banded push-ups too difficult, scale down to either no-band push-ups or knee push-ups.
Related read to the Resistance Band Upper-Body Home Workout:
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3. Banded Pull-Aparts
Stand tall, grab the band with both hands, straighten your arms and pull to the sides.
Keep your arms straight throughout the whole movement.
This is a great exercise to strengthen your upper back and the stabilizer muscles in your shoulders.
If you’re having trouble with rounded shoulders – this one is for you!
4. Banded High-Pulls
The important thing to remember here is to lead with your elbows but drive with your shoulders.
A great traps and shoulders exercise!
Pull as high as you can.
Keep the movement controlled in both directions.
Related read to the Resistance Band Upper-Body Home Workout:
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5. Banded Triceps Extensions
Hold the band with both hands behind your head {narrow grip}.
Slowly bring the band above you, while keeping the elbows close to the head.
6. Banded Bicep Curls
Keep the elbows close to your body and avoid swinging. Concentrate on that mind-muscle connection.
Related read to the Resistance Band Upper-Body Home Workout:
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
If you have any questions or remarks, I’d love to hear from you: just drop me a comment below!
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Frequently Asked Questions
Do resistance bands work for the upper body?
Resistance bands work for your upper and lower body. You can use bands with different resistance levels just like you are using dumbbells or kettlebells and do the same exercises.
Can you build upper body muscle with resistance bands?
You can use bands with different resistance levels just like you are using dumbbells or kettlebells, do the same exercises and build muscles by implementing different training approaches.