The Complete Upper Body Resistance Band Workout You Can Do Anywhere

Resistance bands are one of the most versatile and underused fitness tools. Here's a full upper-body workout using nothing but a band.

Equipment

One medium-resistance looped band. One door anchor (or secure something to attach to).

The Workout (3 sets, 12-15 reps each)

1. Band Pull-Apart

Hold band at chest width, arms straight out. Pull band apart until arms are wide. Targets rear delts and upper back.

2. Bicep Curl

Stand on band, hold ends. Curl up to shoulders. Keep elbows pinned to sides.

3. Tricep Overhead Extension

Stand on band, hold behind head. Press up until arms are straight.

4. Banded Row

Anchor band at chest height. Hold ends, step back, row elbows behind you. Squeeze shoulder blades.

5. Banded Push-Up

Loop band across upper back, hold ends under palms. Push up against band resistance.

6. Front Raise

Stand on band, raise arms to shoulder height. Slow and controlled.

7. Lateral Raise

Same setup. Raise arms out to the sides.

Rest and Frequency

60 seconds between sets. Do 2-3x per week on non-consecutive days.

Browse resistance bands at Mmall USA.