Di Hickman

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Resistance band upper body workout

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When you think sexy arms and shoulders, you might think Summer dresses and bikinis! But a toned upper body never goes out of fashion. Let’s look at 5 exercises to tone and sculpt the shoulders and arms in this resistance band upper body workout.

Resistance band upper body workout infographic

Honestly, I love using resistance tubing for home workouts. It’s versatile and compact. This is a review of the resistance tubing set I used. For a video of all the movements the hit play below.

Alternatively, stop and view it over at YouTube. Maybe you want to add it to a workout playlist? Remember to subscribe to my channel, I upload new videos every Tuesday and Friday!

Resistance Band Upper Body Exercises

Warming up is essential for any workout. So start with some gentle mobilization for the shoulders and arms. Maybe some arms circles. Or, do some air swimming. Maybe even get down on the floor and flap your butterfly wings.

Lateral Raise

Start with the feet under the hips, standing on the resistance band. Have the arms down by the sides holding the handles with the palms facing towards each other. Keep the knees soft and abs lightly engaged. Slowly lift the arms out to the sides, raising the hands level with the shoulders and lower back down with control.

Fitness instructor demonstrating Lateral raise exercise with resistance band

Repeat for 12 reps, then complete one minute of jump rope. Repeat this resistance band upper body exercise mini circuit three times before moving on to the next set.

Bicep Curl

Begin standing on your resistance band with the feet under the hips. Again, the arms down by the sides holding the handles. This time, the palms facing up. Keep the knees soft and abs engaged. Bend at the elbow raising the hands to the shoulders.Lower with control.

Personal trainer doing bicep curl with resistance bands

Again, repeat for 12 reps. Afterwards, complete one minute of jump rope. Repeat this bicep curl circuit three times.

Front Raise

Again starting with the same standing position with the arms down by the sides holding the handles. This time, palms facing back behind you. From the shoulder lift the arms in front, to shoulder height, and lower with control. Keeping the knees soft and abs engaged,

Personal trainer performing front raise with resistance tubing

Repeating again for 12 reps, then complete one minute of jump rope. This mini circuit can be repeated up to three times before moving onto the next exercise in this resistance band upper body workout.

Tricep Extension

Begin kneeling, or sitting, on the floor. The resistance band should be anchored to something behind you. Holding the handles, raise the arms overhead with the elbows pointing up and elbows bent to 90°. The palms facing in towards each other, or down to the floor. Keeping the core engaged, extend the elbow straightening the arms.

personal trainer demonstrating seated tricep exercise using resistance band

When extended the biceps will stay by the ears, keeping the elbows and upper arms in. and lower back down with control. Repeat for 12 reps, then complete one minute of jump rope. Repeat this triceps extension exercise set three times.

Tricep Pull

Begin kneeling on the floor, with the resistance band anchored to your side. Hold both of the handles. Raise the arm furthest away from the anchor out to the side and parallel to the floor. Start with the elbow up and bent. Keeping the upper arm parallel to the floor, extend the elbow straightening the arm. Return hand to shoulder with control.

personal trainer demonstrating seated tricep exercise using resistance band

Repeat for 12 reps, then repeat on the other arm. Again, afterwards perhaps do one minute of jump rope. Repeat this triceps pull exercise circuit three times. Once completed, finish with a nice stretch for the arms and shoulders! 

Resistance band upper body workout questions

  • Have you done resistance band workouts before?
  • Which upper body area is your “problem zone”
  • What workouts do you do at home?

Reader Interactions

Comments

  2. Raewyn

    These actually look like something I would do!! I got all of my arm muscles from serving tables, but now that I’m not, I need to get back into it!! I will definitely check out this resistance band! Thanks!

    Reply

  5. Pam

    This looks like a good workout! It also reminded me that I still need to invest in a resistance band! Currently, I use my hand weights for most exercises.

    Reply

  9. laura londergan

    YAY! i totally needed this right now as I have been eating clean and doing great but need to start some work out & have resistance bands so this helps! thanks – pinned it! 😉

    Reply

  14. Mimi B

    I’m so terrible at getting motivated to workout from home. I love that you go outside to get yours done. I suppose if I had some of the gear that would be helpful, too. =) My arms definitely need some definition.

    Reply

    • Di Hickman

      Yep pretty much all my workouts are done by the poolside. I do yoga there too. Unfortunately this also means it can be blazing hot or freezing cold. So picking the right window of time is essential!

      Reply

    • Di Hickman

      How did you injure your delt? Which section: posterior/anterior/medial?
      Are they sure it’s the deltoid and not rotator cuff muscles?
      I injured my right shoulder a few years ago doing barre class so I feel ya!

      Reply

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