There’s little question barbells and dumbbells reign supreme in the case of sculpting the final word physique. Nevertheless, whether you don’t have time to make it to the gym, don’t have access to equipment, or aren’t able to train at full capability quite yet as a result of an injury, there’s a readymade solution that may permit you to still make progress toward your strength and hypertrophy goals: resistance bands.

While they’re typically related to physical therapy and rehabilitation settings, bands deserve much more respect from the fitness community. In any case, although they could seem relatively innocuous, they still have the power to deliver a sufficient stimulus for muscle growth and development.

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Even if you happen to’ve largely resisted band-based workouts for fear of not making gains, it’s never too late to reconsider your stance. In any case, elastic resistance training has been shown to advertise similar strength gains to traditional resistance training. (1) This superset-inspired resistance band workout will make you break a serious sweat, get a correct pump, and transform your serious about find out how to approach upper body training.

Upper Body Resistance Band Workout

The best way to Warm-Up Your Upper Body for a Resistance Band Workout

With a full slate of upper body exercises on the horizon, you’ll need to dedicate a while to organize your mind, muscles, and ligaments for what’s to come back. Warming up for any workout — even one which leaves barbells, dumbbells, and machines by the wayside for resistance bands — is imperative if you should perform at your best and avoid injury. In relation to upper body training specifically, a scientific review showed strong evidence that a high-load dynamic warm-up can enhance power and strength performance. (2)

Sticking with a band-based protocol, this three-part routine primarily focuses on preparing your shoulder joints for the workout to follow. Along with increasing blood flow and priming your stabilizing muscles, completing these mobility exercises will provide a much-needed stretch on your pecs and shoulders, which may easily turn out to be tight and stiff from sitting at a desk for prolonged periods of time. Ensure to keep up proper form throughout the warm-up by keeping your core engaged and going through the complete range of motion (no partial reps) for every exercise.

1. Banded Shoulder Circles: Stand together with your feet about shoulder-width apart. Hold a lightweight resistance band toward the ground together with your hands wider than your shoulders and your palms facing behind you. Pull the band to create some slight tension and thoroughly raise your arms above and behind your head in a circular motion. Once you could have reached so far as your shoulders can comfortably handle, reverse the movement to return to the starting position. Repeat for 2 sets of 12-15 reps before moving on to the following warm-up exercise.
2. Band Pull-Apart: Stand together with your feet hip-width apart. Hold a lightweight resistance band directly in front of you together with your palms facing downward and your hands a number of inches wider than your shoulders. Together with your arms prolonged in order that they are parallel to the ground, retract your shoulder blades, engage your core, and pull the resistance band back until your arms are directly aligned together with your body. Squeeze for one to 2 seconds before slowly letting the stress out of the band to return to the starting position. Complete two sets of 12-15 reps to organize your rhomboids, rotator cuffs, and rear deltoids for battle.
3. Banded Face Pulls: Wrap a lightweight/medium resistance band around a stable anchor point (reminiscent of a squat rack or pole) at face level. Using an overhand grip, grab the band together with your hands about 12-15 inches apart. Step away from the anchor point to create enough tension on the band without stopping you from staying upright. With a slight forward lean and your head in a neutral position, retract your shoulders, pull back together with your elbows, and barely rotate your arms in order that the back of your hands are facing behind you. Slowly release tension from the band by bringing your arms back to the starting position before repeating the movement for 15-20 total reps.

Superset-Style Upper Body Resistance Band Workout

So long as you could have a set of resistance bands, a bit of little bit of space, and a solid playlist to maintain you pumped, you’ll have all the pieces it’s good to have a successful session. This upper-body routine takes advantage of the agonist-antagonist relationship by utilizing supersets to stimulate hypertrophy in opposing muscle groups. For instance, the primary a part of the workout targets the back and chest, while one other superset pairs a triceps exercise with a direct biceps movement.

Plus, this session makes use of the compound set principle, which involves performing two exercises for a similar muscle group consecutively without rest. So, not only will you get a hypertrophy stimulus from resistance training, but you may also reap some cardio advantages by immediately jumping from one exercise to the following.

Upper Body Resistance Band Workout Summary

Superset One

• Banded Bent-Over Rows — 3 x 10-12
• Banded Standing Chest Press — 3 x 10-12

Superset Two

• Banded Shoulder Press — 3 x 10-12
• Banded Upright Row — 3 x 10-12

Superset Three

• Banded Overhead Triceps Extension — 3 x 12-15
• Banded Biceps Curl — 3 x 12-15

Superset 4

• Banded Lateral Raise — 2 x 12-15
• Banded Front Raise — 2 x 12-15

Banded Bent-Over Rows

A multi-joint movement that recruits your core, hamstrings, and glutes, the bent-over row is a staple in most strength and conditioning programs. While the barbell-based version of this exercise is great for constructing a thicker, wider back, it requires precise technique to avoid injury.

On this case, though, using a resistance band to perform this pulling movement takes a few of that risk out of the equation while still providing a solid stimulus on your upper back muscles.

• The best way to do it: Stand on a resistance band together with your feet shoulder-width apart and your knees barely bent. Grab the ends of the band with an overhand grip, brace your core, and hinge on the hips until your torso is between 45 degrees to parallel with the bottom. Retract your shoulder blades and produce the band toward your ribs by pulling your elbows back until your hands align together with your midsection. Ensure to squeeze your upper back at the highest of the movement, then slowly let the stress out of the band to return to the starting position.
• Sets and Reps: 3 x 10-12
• Rest Time: No rest time before moving to the banded standing chest press.

Advantages of the Banded Bent-Over Row

• Using a band as an alternative of a barbell or a heavy set of dumbbells places far less stress in your lumbar region, reducing the chance of injury.
• Not only does the bent-over row goal upper-body muscles like your rhomboids, rear delts, and lats, nevertheless it also engages your glutes, hamstrings, and core throughout the movement.

Banded Standing Chest Press

Although the bench press is taken into account the gold standard for constructing your chest, you’ll be able to still get great results by leaving the barbell behind for a resistance band. The standing chest press not only directly targets your pecs and shoulders but additionally engages your core throughout the movement.

Ensure to powerfully extend your arms throughout the lockout phase for optimum triceps recruitment. While it could be tempting to let the band come back quickly, maintain full control so you’ll be able to reap the muscle hypertrophy rewards of time under tension. (3)

• The best way to do it: Wrap a medium resistance band around an anchor point — reminiscent of a squat rack or pole — in order that it’s at the peak of your chest. Grab either side of the band with a pronated (palms-down) grip. Step away from the anchor point to create tension on the band, utilizing a staggered stance with one foot about 12-18 inches in front of the opposite. While maintaining an upright posture, engage your core and drive your arms forward until you lock out your triceps completely. Slowly bring your hands back to the starting position and repeat.
• Sets and Reps: 3 x 10-12
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Advantages of the Banded Standing Chest Press

• Performing the chest press from a standing position relatively than lying down forces you to have interaction your abdominal muscles more to keep up stability and balance.
• Whereas the bench version allows for a set range of motion, the standing version could be tougher because you could have to face further away from the anchor point to create more tension on the band.

Banded Shoulder Press

The primary exercise in the following superset is a vertical push movement designed to place your delts to work. An overhead press variation that may quickly turn out to be taxing if you happen to use a thicker resistance band, this sort of shoulder press can also be substantially safer than the barbell- or dumbbell-based version because you don’t should worry about supporting a heavy weight.

That said, don’t be afraid to challenge yourself with a heavier band, especially if you happen to’re an intermediate or advanced lifter.

• The best way to do it: Stand on top of a resistance band together with your feet about shoulder-width apart. Grab the band from either side and produce your hands to your shoulders together with your palms facing forward. Engage your core and drive your hands toward the ceiling until your arms are fully prolonged. Bring your elbows back to 90 degrees, then repeat the movement.
• Sets and Reps: 3 x 12-15
• Rest Time: No rest time before moving to the banded upright row.

Advantages of the Banded Shoulder Press

• Using a band to perform an overhead press could be an incredible way for individuals with wrist issues to develop stronger, more muscular shoulders without worrying about supporting the load of dumbbells or a barbell.
• Performing the standing version reinforces proper posture by recruiting posterior chain muscles like your glutes and hamstrings to keep up a tall, upright body position.

Banded Upright Row

Pairing a push movement with a pull movement is probably essentially the most poignant example of supersetting. After difficult your triceps and delts to create tension within the band by pressing it above your head, you’ll use the other motion to harness your traps, biceps, and upper back muscles.

Typically performed with an EZ curl bar or barbell, the banded upright row is an easier solution to work out your upper back and core. For best results, keep your elbows higher than your wrists, and hold for one to 2 seconds at the highest before bringing the band back to your waist area.

• The best way to do it: Stand on a closed-loop resistance band together with your feet roughly hip-width apart. Grab the band with each hands using a pronated (palms-down) grip. While maintaining a neutral spine and head position, pull upward on the band until your elbows go past your shoulders. Squeeze your upper back and traps at the highest, then slowly lower back all the way down to the starting position.
• Sets and Reps: 3 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Advantages of the Banded Upright Row

• The upright row helps strengthen the posterior chain muscles, which might help improve your posture and keep your back, neck, and shoulders healthy.
• Getting comfortable with the upright row motion can prepare you to perform higher on compound lifts like the ability clean and deadlift that require you to maintain the barbell near your body.

Banded Overhead Triceps Extension

There are many ways to coach your triceps, including rope pushdowns, dips, and the close-grip bench press. For this workout, utilizing a resistance band to perform overhead triceps extensions will stimulate all three heads of the muscle while getting your lats and abdominals involved, too.

To get essentially the most out of this exercise, give equal attention to the concentric portion (the a part of the movement when your muscles contract) and the eccentric portion (the a part of the movement when your muscles lengthen). Ensure there’s tension on the band throughout the movement, and avoid cheating on any reps through the use of your body weight relatively than your triceps to bring the band forward.

• The best way to do it: Wrap a resistance band around a squat rack or other anchor point at or barely higher than your waist. Grab the band with each hands and take several steps away from the anchor point to create tension within the band. Arrange in a staggered stance with one foot roughly 12-18 inches in front of the opposite and lean forward barely. Together with your elbows pointing upward, bring your hands forward by engaging your triceps until your arms are fully prolonged. Let your hands reach back behind your head, then repeat.
• Sets and Reps: 3 x 12-15
• Rest Time: No rest time before moving to the banded biceps curl.

Advantages of the Banded Overhead Triceps Extension

• Performing a standing overhead triceps extension permits you to get a deeper stretch of the muscle in comparison with an exercise like a rope triceps pushdown.
• Strengthening your triceps is a surefire solution to set yourself up for fulfillment on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

Chances are you’ll not construct Arnold Schwarzenegger-like arms with a resistance band, but you’ll be able to definitely construct higher ones with this piece of home gym equipment. Curls are a classic means to make your biceps larger and stronger — and a band is greater than able to helping you accomplish each goals.

To make this exercise tougher, play with the tempo. For instance, you’ll be able to do a partial rep to achieve 90 degrees, hold that for a second, then fully contract and squeeze your biceps. Or, you’ll be able to change to a pronated (palms-down) grip to focus on your forearms at the identical.

• The best way to do it: Stand on a resistance band together with your feet roughly shoulder-width apart. Grab the band with each hands using a supinated (palms-upward) grip. Maintain an upright posture and perform a typical biceps curl, holding the contraction for 2 seconds before lowering your hands back down.
• Sets and Reps: 3 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Advantages of the Banded Biceps Curl

• Unlike dumbbells or a barbell, using a resistance band permits you to keep constant tension in your biceps.
• A banded curl reduces the stress in your elbow and wrist joints, as the load is more evenly distributed in comparison with using dumbbells or a barbell.

Banded Lateral Raise

Probably the greatest shoulder exercises for achieving that rounded look, the lateral raise is traditionally performed with dumbbells. Nevertheless, you too can use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

In relation to the technique, watch out about swinging your upper body or shrugging your shoulders up. Making either of those mistakes will lead to your traps taking up the brunt of the work as an alternative of your delts.

• The best way to do it: Take a staggered stance together with your left foot about 12 inches in front of your right. Place a resistance band underneath your left foot and grab the ends with a pronated (palms-down) grip. Engage your core and extend your arms to the perimeters until they form a 90-degree angle. Squeeze at the highest of the movement to have interaction your lateral delts and upper traps before lowering back to the starting position.
• Sets and Reps: 2 x 12-15
• Rest Time: No rest time before moving to the banded front raise.

Advantages of the Banded Lateral Raise

• A banded lateral raise could be an efficient way for somebody with shoulder stability issues to enhance their strength and gain confidence before moving on to the dumbbell version.
• Because most compound exercises do indirectly goal the lateral deltoid, incorporating this movement into your routine might help create a more well-rounded look on your upper body.

Banded Front Raise

For anterior delt activation, you’ll be able to’t go improper with the front raise. And after hitting your lateral delts, your shoulders can be greater than warmed up for the second a part of the last superset.

Furthermore, the banded front raise may also put your pecs to work. So long as you give attention to bringing your arms to simply above shoulder height, you’re going to get excellent activation of your upper chest, too.

• The best way to do it: Stand on a resistance band together with your feet about hip-width apart. Hold the band together with your hands shoulder-width apart using a pronated (palms-down) grip. Engage your glutes and abdominals, then raise your hands to simply above shoulder height while keeping your arms fully prolonged. Rigorously bring your hands back down toward your hips, then repeat the movement.
• Sets and Reps: 2 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Advantages of the Banded Front Raise

• Front raises might help improve shoulder mobility, as they strengthen the rhomboids and posterior deltoids.
• The banded version forces you to activate your glutes and abdominals on every rep, which makes the exercise way more than an isolated shoulder movement.

Muscles Trained Throughout the Workout

An all-encompassing routine that requires only one piece of gym equipment, this resistance band-based workout will take your upper body through the ringer. From pushing your pecs to torching your triceps, here’s a breakdown of how this superset-style session recruits specific muscles:

Deltoids

A big, triangular-shaped muscle that helps give bodybuilders’ shoulders that signature rounded shape, the deltoid has three portions (anterior, middle, and posterior) that deserve attention in your programming. Luckily, this workout hits the delts from multiple angles with each front and lateral raises, in addition to the banded shoulder press.

The upright row also works the front and middle heads as you pull upward on the band. Even the standing chest press involves some anterior deltoid recruitment for stabilization.

Pectoralis Major

The biggest muscle within the chest, the pectoralis major is liable for adduction and internal rotation of the arm within the shoulder joint. Thick and fan-shaped, it’s comprised of two heads (clavicular and sternocostal) that assist with arm flexion and extension. Constructing full pecs requires loads of direct work with pushing movements just like the chest press and incline press, in addition to isolation exercises like flye variations.

Triceps Brachii

Situated on the back of the upper arm, this three-headed muscle is primarily recruited during push-based exercises, reminiscent of overhead or chest press variations. Along with being an integral component of extending the elbow, the triceps brachii also plays a vital role in stabilizing the shoulder joints. Directly targeting all three heads via the overhead triceps extension is an efficient solution to construct muscle and round out your upper arm.

Biceps Brachii

Just like the pec major, the biceps brachii is a two-headed muscle that may truly transform someone’s look when fully developed. Commonly trained through curl variations, the biceps’ two heads actually serve opposite purposes. The long head is liable for shoulder abduction (moving your arm out to the side) whereas the short head helps pull the arm toward the midsection via adduction.

Latissimus Dorsi

The biggest muscles on the back, these triangle-shaped muscles are found just under the shoulder blade on either side. They’re recruited during vertical pulling movements reminiscent of pull-downs and pull-ups, in addition to horizontal pulling movements just like the bent-over row. Well-developed lats give the back the width to shine in bodybuilding poses just like the back double biceps and the rear lat spread.

Trapezius

The trapezius is a surface muscle of the back that’s liable for rotation, retraction, elevation, and depression of the scapula. Divided into three parts (superior, inferior, and middle), it may possibly easily turn out to be tight from poor posture. That said, exercises like shrugs, upright rows, and the trap bar deadlift could be effective for constructing size and strength in your traps.

A Workout You Can’t Resist

If you happen to’ve never given bands a likelihood, it’s time to embrace a recent approach to constructing muscle. There’s no reason you’ll be able to’t still base the vast majority of your upper-body workouts around barbell versions of presses and rows. Nevertheless, incorporating resistance bands into your routine can provide a pleasant change of pace mentally while also cutting back on the wear and tear and tear in your joints. And by supersetting specific exercises and keeping the remainder periods short, chances are you’ll be surprised at just how difficult (and enjoyable) this workout could be.

References

1. Lopes, J. S. S., Machado, A. F., Micheletti, J. K., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Effects of coaching with elastic resistance versus conventional resistance on muscular strength: A scientific review and meta-analysis. Sage Open Medicine, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific review of the results of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
3. Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

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