Resistance bands are used in different types and forms of exercise. In this article, we will discuss the 5 best upper body resistance band workouts that will seriously engage the muscles of your back, shoulders, and arms. What’s more, you can perform all these workouts at home and adjust the intensity and frequency to match your fitness level.

anty heavy-duty equipment is not always necessary to perform regular exercises. You can achieve your fitness goal just by working out at home following the right techniques with a few basic tools. A resistance band is one of the most popular and essential tools when it comes to strength training and full-body workout.

Some people think that resistance bands can’t really work the muscles as much as weights can. But the truth is these stretchy, looped devices can be much more effective if you know the proper use.

Top 5 upper body resistance band workouts include:

Bicep Curl:

A bicep curl is a classic upper body resistance band workout that can help build and strengthen your bicep muscles. This effective exercise for arms works for both hands at the same time.

Instructions:

• Start with standing on the resistance band with both feet, shoulder-width apart.
• Pick up both handles next to your sides with your palms facing forward/ upward.
• Then slowly bend your elbows and curl your hands up toward your shoulders squeezing your biceps. Make sure that the band is not loose and there is enough tension. Keep your elbows tight next to your sides
• Slowly curl back down to starting position to complete one rep.
• Repeat for 15-20 reps at a time to complete one set.

Resistance Band Shoulder Press:

Resistance Band Shoulder Press is a modified version of the overhead press.  This upper-body resistance band exercise strengthens your deltoids and increases flexibility. During a shoulder press, you need to tighten your core muscles and glutes, which helps stabilize your body.

Instructions:

• Start with standing on the center of the band with both feet hip-width apart.
• Hold the handles at shoulder height.
• Then, bend your elbows 90 degrees to bring handles of the band above your shoulders. The resistance band should be behind your arms.
• Now, keeping your shoulders down, Press your arms straight up.
• Then, lower your hands back to the start.
• Repeat for the desired number of reps.

Bent Over Rows:

Bent over rows are a great upper body resistance band workout for strengthening your biceps, back, and shoulders. This simple resistance band exercise mainly targets your back muscles, and but works your biceps and shoulders to a lesser degree as well.

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Instructions:

• Stand on the middle of the band with your feet shoulder-width apart and grab both sides of the resistance band with each hand.
• Slightly bend your knees and lean forward keeping your back flat.
• Pull resistance band towards your upper rib with elbows out. Try to squeeze your shoulder blades together as much as you can.
• Hold for a few seconds and then return to the starting position.
• Repeat for the desired number of reps.

Triceps Kickback with Resistance Band:

If you’re looking for an exercise to strengthen and tone your arms, then tricep kickback with a resistance band is undoubtedly the best one for you. Although there a few variations of triceps kickback, you can follow the below steps to perform it easily at home only with the resistance band.

Instructions:

• Start by standing on the center of the band with your feet hip-width apart.
• Slightly bend over so that your chest is parallel with the floor.
• Grip the handles in a way that your palms are facing behind you and your arms bend at 90 degrees.
• Now, extend your arms straight backward. Hold this position for a second and then return to start.
• Repeat for the desired amount of reps.

Resistance Band Pull-Apart:

This version of pull-apart is designed to strengthen your biceps muscles. It effectively works your shoulders, and triceps, and upper back. Besides this upper body resistance band workout helps with your stability and posture.

Instructions:

• Stand straight with your feet hip-width apart and hold both ends of the resistance band in each hand. The band should stay behind your body.
• Slowly raise your arms overhead while moving your hands toward each other. Your palms should be facing forwards and your hands about six inches apart.
• Now pull the band apart, bringing your arms down until they are in line with your shoulders.
• Return your arms to the overhead position to complete one rep.
• Repeat for at least 15 reps to complete one set.

The aforementioned upper body resistance band workout is enough for strengthening your shoulder, arm, and back muscles. Following our instructions, you can easily perform these exercises at home with only one high-quality resistance band. So give it a try and improve your overall health and appearance as well.