Training and Workouts

Resistance Band Upper-Body Home Workout


I know bodyweight workouts are all the rave right now but hey, even they get repetitive after some time. 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.

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! Check out this short and sweet warm-up for home workouts!

related reads banner leading to an article - 10 minutes warm-up routine for home workout

The 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 onto the next one - 5 rounds in total. If you're struggling, scale down the reps.

Equipment: One resistance band.

Number of exercises: 6.

Number of reps: 15

Number of rounds: 5

Target area: Upper body {arms, back}

Six Upper-Body Exercises

1. Bend-over rows

2. Push-ups

3. Banded pull-aparts

4. Band high-pulls

5. Tricep extensions

6. Bicep curls

1. 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.

resistance band bend-over row

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.

Related read: 5 Progressions to your first push-up

Should you find the banded push-ups too difficult, scale down to either no-band push-up or knee push-ups.

resistance band push-ups exercise

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 the stabilizer muscles in your shoulders. If you're having trouble with rounded shoulders - this one is for you!

resistance band pull-aparts exercise

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.

resistance band high-pulls

5. Tricep 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.

tricep extensions exercise demonstration part of a resistance band upper body workout

6. Bicep Curls

Keep the elbows close to your body and avoid swinging. Concentrate on that mind-muscle connection.

resistance band bicep curls exercise part of a resistance band upper body workout

If you have any questions or remarks, I'd love to hear from you: just drop me a comment below!



    March 28, 2020 at 11:15 pm

    Your ass is amazing! Gosh, being fit is so hot! Keep up the great gifs.

    • Lily
      March 29, 2020 at 11:22 am

      Thank you for the compliment!

    March 31, 2020 at 11:08 am

    Ya. Did you get new shoes? They look nice. I like grey a lot. And white, and black. That’s nice the white too, we know if they get dirty :p Do you think the (near) perfect shoe makes exercising more enjoyable? Have you noticed?

  3. Roni
    April 25, 2020 at 9:50 am

    Wow these are super great workout tips. I have a resistance band but I’ve never taken the time to learn how to get the best use out of it in my workouts!

    Roni 🖤

    • Lily
      April 25, 2020 at 2:11 pm

      Hey Roni!
      I am glad that you like it! Give it a try and let me know how this workout went for you! 🙂

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