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Resistance Band Workout for Upper Body

Try this complete upper-body workout using a resistance band to create strength, shape, and definition in your torso.

I am an enthusiastic fan of the resistance band, particularly when training the major muscle groups of the upper body.

The genius of a resistance band is that – unlike free weights – it creates peak resistance at the point of muscular contraction.

For example, if you’re doing a bicep curl exercise with a resistance band, when you curl your arm up so that your fist almost touches your shoulder, that is also the point when the resistance band is stretched the farthest.

It’s the most strenuous moment during the rep, and it coincides with the exact moment your bicep muscle is shortened and flexed. (Try the same bicep curl with a dumbbell instead of a resistance band, and you’ll discover that the hardest point in the movement does not coincide with the peak bicep flex at the top.)

Improve Your Musculature By Adding Variation

Another benefit to the resistance band is found in the intensity it offers during the eccentric part of the rep.

For example, during that same banded bicep curl, after you curl your arm and flex your bicep at the top, it’s time to lower your arm back down into the starting position.

However, instead of dropping your fist down quickly, you can resist the trip down – intentionally taking your time, and creating a nice burn.

Play with Tempo While Using Resistance Bands (and Watch Your Body Transform)

This process of playing with tempo during a rep – so that the return trip is slower going down than it was going up – is especially effective when using a resistance band.

Gravity wants you to take the free ride back, but you can be the boss of the movement.

During each upper-body exercise, you can dramatically increase your strength – and improve the shape, texture, and definition of your torso muscles – when you focus on the eccentric portion of your reps.

mature athlete training with a variety of resistance bands for the upper body

Resistance bands make it easier to take advantage of the fact that your body can handle 1.75 times more weight eccentrically.

With dumbbells, it’s somehow more tempting to take that free ride back on your reps. However, with resistance bands, you can readily create tension as the muscle lengthens again.

The end result? More strength, more power, and a positive transformation in the appearance of your muscles.

Take Your Physique to the Next Level by Incorporating Resistance Bands More Often

There is nothing wrong with using dumbbells to sculpt and strengthen the upper body. And there is also nothing wrong with emphasizing the concentric portion of a repetition.

But here’s the thing.

Most of us already use dumbbells, machines, and concentric-style training for our upper bodywork – probably 80% of the time or more.

And if there’s one thing I’ve learned about the human body over the last 56 years of my life, is that it adapts to movement patterns quickly and then stops developing muscle as readily for overly familiar patterns.

Variation is key!

Trick your body into responding again by using resistance bands in your training. Let your body know that it still needs to develop muscle in order to meet the unique and varied movements and loads with which you challenge it.

Complete List of Upper Body Exercises Using Resistance Bands, including Video

What follows is a complete, 15-exercise upper-body workout using resistance bands. See the video lower within this article to understand how each move looks in action.

To get unquestionable results from this workout – and I’m talking about an improvement in lean muscle so apparent that you’ll be able to see the difference when you look in the mirror – remember to be extremely mindful of your tempo.

By the way, if you’re looking for a leg workout using the resistance band, those lower body exercises are here.

mature athlete outdoors exercises
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The tempo for each repetition is:

  1. fast and explosive on the way up;
  2. pause at the top and use your mind to squeeze the fibers intentionally;
  3. and then return to the starting position slowly.

I like to workout outdoors often, which means I don’t have a mirror in which to observe myself. Since I can’t see the muscle I’m targeting during each exercise, I make an extra effort to visualize in my mind’s eye the muscle group that I’m shaping and strengthening. I really try to feel the contraction from the inside-out and viscerally imagine it improving.

Beginners can run through this workout once, taking short breaks only as needed.

Intermediate-level athletes can complete this entire circuit two times – taking one 2-minute break in between the first and second circuit.

Advanced-level athletes can do this entire circuit three times in a row.


1. Kneeling Crunches with Resistance Band

In the video, you’ll see that this workout begins with a warm-up exercise. Secure a band above you then – kneeling on a mat – grab the handles above your shoulders and curl yourself down into a crunch.

The trick with this exercise is to initiate the movement from the contraction of your abdominal muscles. Resist the temptation to pull with your arms.

For the above Kneeling Crunches exercise, play with your positioning a bit until you feel like you can really isolate those core muscles. In my case, I find that I feel it more if I try to keep my elbows far out in front of me when I curl down (instead of curling them down to my pelvis).

Do 16 repetitions.

53 year-old athlete training in park.
Dane Findley does Oblique Rotations exercise – using a resistance band – to help strengthen his core.

2. Oblique Rotations

This is another warm-up exercise. Secure the band off to your side. With feet firmly planted and knees slightly soft, grab the handles and rotate your spine.

Initiate the movement from your side-waist oblique muscle. Resist the temptation to pull from your arms.

Try to keep your hips somewhat stationary. It’s your spine that rotates, not your hips.

16 reps each side.

3. Knee-Up Row (Single-Arm)

Your final warm-up exercise. Secure the band in front of you and slightly above. Stand balanced on one leg as you pull the other arm in and lift the knee on the rowing side (see video).

During the movement, try to use your arms and legs less and your core muscles more.

16 reps each side.

4. Single-Arm Shoulder Press While Planking

Bet you’ve never done this exercise before! It’s a shoulder press done while in a one-arm plank position. The band should be positioned low, and behind you.

  • Beginners: 6 reps each side.
  • Intermediates: 9 reps.
  • Advanced Athletes: 12 reps.

5. Single-Arm Fly for Upper Chest, While Planking

Similar to the above (same rep structure, too), only it’s a single-arm chest fly instead of a press.

TIP: protect your lower back by keeping your glutes active (tighten your buttocks) and your navel pulled up and in tightly. Keep those hips at shoulder level or slightly higher.

TIP: when doing the fly movement, imagine pulling the band using your pectoral muscles (instead of using your arm and shoulder muscles).


Too busy to try this workout now? Pin it for later.

Mature athlete using resistance band to train upper body

6. Bicep Curls

Good, old-fashioned curls – only with a resistance band instead of a barbell. Remember to engage that specific, eccentric tempo described at the beginning of this article.

14 reps.

Dane Findley trains his shoulders outdoors.

7. Shoulder Press with Resistance Band

Anytime you do a shoulder press, proceed slowly and with caution –particularly if:

  • you’re over the age of 50
  • or, if you spend more than an hour a day on your phone or in your car
  • or, if your job involves sitting at a desk.

The rotator cuff and anterior deltoid can get sticky, so I like to increase the mobility of the shoulder girdle gradually by doing my reps more slowly and starting out with a band that offers a slightly lighter resistance than I think I could handle.

TIP: don’t hold your breath during shoulder presses and keep your facial expression relaxed.

10 reps.

Older athlete using a resistance band to develop his back muscles.

8. Single-Arm Kneeling Row

To create a V-taper in your torso that makes your waist appear narrower, you must develop your lat muscles along the sides (“wings”) of your back. This rowing exercise focuses on one lat a time.

14 reps each side.

Dane Findley age 54 helps others achieve stellar wellness and a healthier physique.
Dane earned a master’s degree in Counseling Depth Psychology from Pacific Graduate Institute. His past professional adventures include being a Therapist and Discharge Planner at a Dual-Diagnosis Hospital Inpatient Treatment Program, Digital Marketing Director for a real estate brokerage, and decades spent as a professional fitness and Pilates trainer. Today, Dane is a Healthy-Lifestyle Advocate and he curates the popular Quality of Life Newsletter – a free weekly update for creative types who want to increase their daily joy. Currently, he’s facilitating the new online course “Silver and Strong: How to Get Fantastically Fit After Age 50,” which helps people learn to eat for lean strength. Click-through for details.

9. High Rear-Delt Row with Resistance Band

This exercise is a must for maintaining good posture (or, improving poor posture).

Unlike the popular Face Pull exercise, this time your hands are at the level of your lower neck.

14 reps.

10. Standing Pullovers

Keep your knees bent, glutes active, and navel pulled in tightly. During the movement, try to pull from your back and chest muscles (instead of just using arms and shoulders).

16 reps.

11. Tricep Kickbacks with Resistance Band

Keep those elbows hiked-up high behind you as you lean forward and extend your forearms. Use that same mindful, strategic tempo that you used for your bicep curls.

14 reps.

12. Upright Row

This exercise is to sculpt the front of your shoulders – your anterior deltoids – while also creating a bit of definition in that area.

This is another one to proceed with cautiously. No need to go extra heavy.

12 reps.

13. Lateral Raise with Resistance Band

People have a tendency to want to use momentum on this one. Avoid swinging, and keep your hands by your sides at the bottom of the rep (not in front of your torso).

Exhale as you raise your arms, inhale on the way down.

12 reps.

14. Front Arm Raises

10 reps. Keep your ribcage compressed and your abdominal muscles active – this will prevent swinging and lower-back strain.

Older athlete training upper body with resistance band at park.

15. Standing Rear-Delt Fly with Resistance Band

A very important exercise to help prevent “texting slump.” I suggest keeping the knees slightly soft, feet firmly planted, pelvis centered, and abdominals tight.

14 reps.

How did you feel after this workout? Were you sore the day after? Are you doing this workout once a week? I encourage you to message me and let me know how it’s going for you.

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