A simple, 5 step resistance band upper body workout you can do at home.
Why Upper Body Strength Matters
- Functional strength for daily tasks (carrying groceries, lifting suitcases, playing with kids)
- Bone density protection as we age
- Posture support to counteract all that sitting and screen time!
- Injury prevention for shoulders and upper back
- Confidence that comes from feeling strong
Even though it’s important to make this a priority, it doesn’t mean it’s easy to get started.
So I made a routine that covers the essentials.
It won’t take long and you don’t need to think about it. Just show up, do the same 5 exercises every time, and you’ll strengthen all the major muscles and bones in your upper body!
All you need is a flat resistance band and 20 minutes.
Why Resistance Bands are Perfect for Your Home Workout
To build strength in your muscles and bones, you need resistance. Something that’s working against your movement.
You can use weights or resistance bands. I chose bands for this routine because they’re:
- Affordable
- Compact
- Versatile (You can adjust the resistance by changing your hand position. A shorter grip = more resistance, a wider grip = less resistance)
There are different types, and for this routine, I use a flat resistance band (a long strip of stretchy band). They come in different “weights” and the heavier the band the less stretchy it is (in other words, the harder it will make the exercise!).
Resistance level: Lighter bands are perfect for beginners and warming up. When you feel ready for more, try using a heavier band.
The 5 Exercises: Your Complete Upper Body Resistance Band Workout
These exercises target every major muscle group in your upper body:
- Chest
- Upper back
- Shoulders
- Biceps
- Triceps
They also strengthen your bones, which is equally important!
Before You Start:
Warm-Up
Never skip this! Your warm-up prepares your joints and muscles for resistance work.
Not sure what to do? Click here to check out my shoulder mobility routine. It also doubles as a perfect Upper Body Warm up!
Find the “Just Right” Level of Resistance
For each exercise, you’ll need to find the right spot to grab the band and which band weight to use. This will determine the level of resistance and will vary for each exercise.
There should be a small amount of resistance in your starting position. But you also don’t want so much resistance that you are unable to move through the exercise.
It takes some patience to find what’s “just right”, but it won’t be long until you’ve got the hang of it, and will be well worth the effort!
How to Modify the Level:
- For less resistance you’ll have a longer amount of “working band” (the part that’s either between your hands, or your foot and your hand, depending on the exercise).
- For more resistance, decrease the amount of “working band”.
- Using a light band with a lot of resistance but it doesn’t feel like enough? Switch to a heavier band.
- Using a medium or heavy band with a not much resistance but it feels too hard? Switch to a lighter band.
Remember there are only 5 exercises, so once you’ve figured it out for each it will be easy to quickly add this routine into your day!
Exercise 1: Shoulder Press
Targets: Shoulders (deltoids) and upper back stabilizers
How to do it:
- Stand on one end of your band with feet hip-width apart
- Hold the other end in your hand at shoulder height, palm facing forward
- Press your arm straight overhead
- Lower back to shoulder height with control
- Repeat 10-15 times, then change sides
- Focus on: Keep your shoulder drawn back and down away from your ear
- Comfort tip: Hold the band so the end comes out the thumb side of your hand
- Make it harder: Slow down the lowering phase (3-4 seconds)
Why it matters: Shoulder strength is crucial for overhead movements and maintaining healthy shoulder joints as you age.
Exercise 2: Bicep Curl
Targets: Biceps (front of upper arms)
How to do it:
- Stand on one end of your band with feet hip-width apart
- Hold the other end in your hand, arm down by your sides, palms facing forward
- Curl hand up toward shoulder, squeezing bicep
- Lower with control
- Repeat 10-15 times, then switch arms
- Focus on: Keep your elbow close to your ribs
- Comfort tip: Hold the band so the end comes out the thumb side of your hand
- Make it harder: Pause at the top for 2 seconds
Why it matters: Strong biceps help with lifting, carrying, and pulling movements in daily life.
Exercise 3: Triceps Extension
Targets: Triceps (back of upper arms)
How to do it:
- Hold one end of the band in one hand and rest it on your opposite hip
- Hold the other end in your other hand with it slightly extended behind you
- Keep the hand by your hip steady as you extend your other arm back until it’s straight
- Return to the starting position in control
- Repeat 10-15 times, then switch arms
- Focus on: Keep your shoulder drawn back and down, and your upper arm stable
- Comfort tip: Hold the band so the end comes out the pinky finger side of your hand
- Make it harder: Slow down the movement
Why it matters: Triceps are often neglected but are essential for pushing movements.
Exercise 4: Band Pull-Apart
Targets: Upper back (rhomboids, rear delts) and shoulders
How to do it:
- Hold the band in front of you at chest height, arms extended, hands shoulder-width apart
- Keep arms straight and pull the band apart, squeezing your shoulder blades together
- Open wide until the band touches your chest
- Return to start with control
- Repeat 10-15 times
- Focus on: Really squeezing shoulder blades together
- Comfort tip: Hold the band so the end comes out the pinky finger side of your hand
- Make it harder: Pause at the widest point for 2 seconds
Why it matters: This exercise counteracts rounded shoulders from sitting and screen time. It’s one of the best posture-improving moves you can do.
Exercise 5: Chest Press
Targets: Chest (pectorals), shoulders, and triceps
How to do it:
- Wrap the band around your upper back, under your arms
- Hold one end in each hand at chest level
- Press both arms forward, extending fully
- Return to chest with control
- Repeat 10-15 times
- Focus on: Keep your elbows lifted about shoulder height
- Comfort tip: Hold the band so the end comes out the thumb side of your hand
- Harder: Slow the return movement
Why it matters: Chest strength is what helps with pushing movements such as opening heavy doors and pushing a stroller uphill.
How to Structure Your Workout
Warm-up: 3-5 minutes
Click here to check out my shoulder mobility routine. It is a perfect Upper Body Warm up!
The Circuit: Perform all 5 exercises back-to-back
- 10-15 reps per exercise
- 10-30 second rest between exercises
- 1 minute rest between circuits
- Repeat the entire circuit 2-3 times
Cool-down: 5 minutes of stretching
- Chest and bicep stretch (grab your resistance band above your head and draw your arms back until you feel the stretch)
- Shoulder stretch (pull one arm across chest)
- Tricep stretch (reach one arm overhead, bend elbow and pull back with your other hand)
- Upper back stretch (give yourself a hug, grab your opposite shoulders and slightly round your upper back)
Total time: 20-30 minutes
In the beginning you can expect it to take a little longer. It takes time to get familiar with each exercise and some adjusting to find the right level of resistance. So be patient while you learn these, and it won’t be long until they become second nature!
For best results, aim for 2-3 times per week with at least one rest day between sessions.
Your muscles need time to recover and rebuild. That’s when the strength gains actually happen!
