Resistance Band Upper Body Workout for Beginners
A resistance band upper body workout for beginners that you can do anywhere with a set of resistance bands. 5 exercises, about 31 minutes, targeting chest, lats, shoulders, upper & mid back.
| Level | Beginner |
| Equipment | Resistance Band |
| Time | About 31 minutes |
| Muscles | Chest, Lats, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cross Over - With Bands | 3 × 10 |
| 2. Pullups | 3 × 10 |
| 3. Band Pull Apart | 3 × 10 |
| 4. Inverted Row | 3 × 10 |
| 5. Bench Press - With Bands | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Cross Over - With Bands
Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
2. Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. Band Pull Apart
Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
4. Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
5. Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench.
Weekly plans that use this workout
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Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.