Upper Body Resistance Band Movements
Prepare your upper body for action with this Upper Body Resistance Band Movements routine, an energizing workout designed to boost circulation, activate muscles, and prime you for peak performance. This session uses resistance bands to target your shoulders, arms, chest, and back to improve mobility, build strength, and reduce the risk of injury.
Featuring dynamic resistance bands exercises like bicep curls, rows, and lat pull downs this routine combines strength and flexibility for optimal upper-body conditioning.
Each exercise offers two levels of intensity to suit all fitness levels:
Level 1: A perfect starting point with controlled movements focused on form and lighter resistance.
Level 2: Increase resistance and more challenging variations for stronger muscle engagement.
For a quick 9-minute workout, perform each exercise for 45 seconds with a 15-second rest; repeat the circuit twice for a more intensive session.
Power up your upper body, unlock your strength, and feel empowered with this resistance band routine!
We also offer this workout in person at our studio—book your first class for free!
Hinge and Row (Right & Left)
*One side at a time
Safety precaution
Hinging is not a squat; push hips back as your bend at the knee, keep band below the hips
Main muscle groups worked
Hamstrings, glues, upper back, triceps, deltoids
Level 1 & 2 (leg lifted)
Starting Position:
Stand on the middle of a resistance band with your right foot
With your feet shoulder-width apart, bend your knees slightly and hinge at your hips by pushing your hips back and lowering your torso
[Level 2] Kick right foot back to create a single-leg deadlift stance
Rowing Phase:
From the hinged position, pull the band’s handle or end towards your right hip, keeping your elbow close to your body and your shoulder blade squeezing toward your spine.
Slowly extend your arm back to the starting position, and raise your body out of the hinge
*Repeat on the other side
2. Row
Safety precaution
Secure the band under your feet and engage your core to maintain good posture. Move slowly and lead with your elbows to avoid strain.
Main muscle groups worked
Upper body, deltoids, traps, forearms
Level 1
Starting Position:
Stand with your feet shoulder-width apart, with the resistance band securely under both feet.
Hold the ends of the band in each hand, arms fully extended in front of you.
Rows:
Pull the band up towards your abdomen, keeping your elbows tucked in and the band close to your body.
Slowly lower the band back to the starting position with control.
Level 2 (feet wider apart, band lifted higher)
Starting Position:
Stand with your feet shoulder-width apart, with the resistance band securely under both feet.
Hold the ends of the band in each hand, arms fully extended in front of you.
Rows:
Pull the band up above your hips, keeping it close to your body.
Slowly lower the band back to the starting position with control.
3. Bicep Curl (Right & Left) with Lunge Hold
*One side at a time
Safety precaution
Knee over foot, avoid a lean while doing curl, if lean persists move to lower weight
Main muscle groups worked
Quads, glutes, calves, biceps, forearms
Level 1 & 2 (heavier band)
Starting Position:
Start in a kneeling position, keeping your back knee on the floor and front foot firmly planted
Place band under your forward foot
Bicep Curl:
From the lunge position, curl the band upward by bending your right elbow and bringing your hand towards your shoulder.
Keep your elbow close to your torso and avoid using your shoulder or swinging the band.
Slowly lower your hand back to the starting position with your arm fully extended.
*Repeat on the other side
4. Straight Arm Pulses
Safety precaution
Keep arms straight, shoulders down away from ears, keep the tension in the band, minimal movements
Main muscle groups worked
Lats, shoulders, and upper body stability
Level 1 & 2 (heavier band)
Starting Position:
Engage your core
Place band between your thumb and index finger
Pulse Motion:
Perform small, controlled pulses by moving your arms up and down slightly.
ensure that the range of motion of the pulse is minimal
bring your arm slowly upwards and overhead
come back down slowly
5. Lat Pull Downs (Right & Left)
*One side at a time
Safety precaution
Keep your core engaged, your back straight, and your movements controlled to avoid strain.
Main muscle groups worked
Shoulders, back, arms, and core
Level 1 & 2 (heavier band)
Starting Position:
Stand tall with your feet shoulder-width apart. Engage your core and keep your chest up and shoulders back.
Extend your arms straight above your head to hold the band, maintaining a slight bend in your elbows.
Pulling Down:
Pull one side of the band down towards your upper chest or neck by bending your elbow
Keep your elbows close to your body and initiate the movement with your elbows moving towards your torso
Squeeze your shoulder blades together
Return to starting
*Repeat on the other side
6. Supermans
Safety precaution
Head in a neutral position (straight ahead or down), engage the core to keep stability
Main muscle groups worked
Spine, glutes, hamstrings, lats, traps, deltoids
Level 1 & 2
Starting Position:
Lie face down on a mat with your arms extended straight in front of you and legs extended behind you.
Supermans:
Engage your core, glutes, and lower back muscles as you lift your arms, chest, and legs off the ground simultaneously.
As you lift, pull against the resistance of the band by stretching it apart with your hands
Fantastic work completing the Upper Body Resistance Band Movements routine! You’ve tackled a series of exercises designed to build strength in your shoulders, arms, chest, and back while enhancing mobility, stability, and balance. By engaging key muscle groups, you’ve taken a solid step toward improved endurance and overall fitness.
Now, take a moment to cool down, stretch, and reflect on your progress. Your dedication today sets the stage for even greater achievements!
Looking for variety? Check out other workouts to target different areas or mix things up in your fitness journey. Stay motivated, stay consistent, and see you in the next session for more energizing moves and tips!
Ready to join us in the studio? Book a class now—your first class is on us!
