Best Beginner Upper Body Workouts With Resistance Bands

The Handle Band Bent Over Row is an exercise that strengthens the back, shoulders, and biceps. Using a handle band helps balance strength on both sides and allows you to gradually increase resistance as you improve.

How to do it

1. Stand with feet shoulder-width apart, stepping on a resistance band with both hands holding the handles.
2. Bend your knees and push your hips back until your torso is at a 45-degree angle.
3. Pull the handles up to shoulder height by bending your elbows while squeezing your shoulder blades together.
4. Lower your arms back to the starting position and repeat.

The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.

How to do it

1. Stand up straight with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip next to your hips.
3. Raise the handles in a circular motion above your head while keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Lat Pulldown exercise strengthens your upper back, focusing on the latissimus dorsi muscles. Using a resistance band makes it portable and adjustable for different fitness levels, enhancing your back strength and definition.

How to do it

1. Wrap a resistance band around a pull-up bar or a high, stable object.
2. Kneel on the floor with your heels sitting back under the anchor point.
3. Reach up to grab the band handles with an overhand grip.
4. Pull the handles down towards your shoulders by bending your elbows out to the sides.
5. Return to the starting position.

The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.

How to do it

1. Stand with your feet hip-width apart and place the resistance band under your feet.
2. Hold the band handles with an overhand grip, keeping your knuckles facing out.
3. Lift the handles out to the sides in a circular motion until they are above your head, keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.

How to do it

1. Attach a resistance band to a pull-up bar or high, fixed object.
2. Stand in front of the band with a staggered stance, holding the handles at shoulder height with palms facing forward.
3. Lean slightly forward and pull the handles down to your belly button, keeping your arms extended with a slight bend in the elbows.
4. Return to the starting position.

The Handle Band Rear Deltoid Fly targets the rear shoulder muscles using a resistance band. This exercise helps improve shoulder stability and posture by focusing on the often-overlooked rear deltoids.

How to do it

1. Stand with feet hip-width apart and place a resistance band under the middle of your feet.
2. Hold one handle in each hand with your palms facing each other.
3. Lean forward at a 45-degree angle, pushing your hips back.
4. Raise the handles outward to shoulder height, keeping your arms straight with a slight bend in the elbows.
5. Lower the handles back to the starting position.

The Handle Band Row is a resistance band exercise that strengthens your back, shoulders, and biceps. It helps improve posture and can be done anywhere, making it a great alternative to gym machines.

How to do it

1. Stand with your feet hip-width apart and a resistance band under your feet, holding the handles with palms facing each other.
2. Lean forward, pushing your hips back until your torso is at a 45-degree angle.
3. Pull the handles toward your lower chest, keeping your elbows close to your sides.
4. Return the handles to the starting position.

The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.

How to do it

1. Stand with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles at shoulder height with your palms facing forward.
3. Press the handles overhead until they are above your shoulders.
4. Lower the handles back to shoulder height and repeat.

The Handle Band Straight-Arm Pulldown is an exercise that strengthens your lats and upper back using a resistance band. It focuses on pulling without bending your elbows, which can help improve your posture and back strength.

How to do it

1. Wrap a resistance band around a pull-up bar or a high stable object.
2. Stand with your feet shoulder-width apart under the band anchor.
3. Grab the handles with an overhand grip, arms extended in front of you.
4. Pull the handles down to the sides of your hips, keeping your arms straight.
5. Return the handles to the starting position.

The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.

How to do it

1. Stand with your feet shoulder-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip in front of your hips.
3. Pull your elbows up to shoulder height, keeping the handles close to your body.
4. Lower back to the starting position and repeat.

The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.

How to do it

1. Stand up straight with your feet shoulder-width apart.
2. Place a resistance band under your feet, holding the handles with your palms facing up.
3. Bend your elbows to lift the handles towards your shoulders, keeping your elbows close to your body.
4. Lower the handles back to the starting position.

The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.

How to do it

1. Wrap a resistance band around a pull-up bar or high object.
2. Stand with your feet shoulder-width apart under the anchor point.
3. Grab the handles with an overhand grip at chest height.
4. Keep your elbows close to your body and bend them.
5. Pull the handles down to your hips, maintaining elbow position.
6. Return the handles to the starting position and repeat.

The Handle Band Crunch is a core exercise that uses a resistance band to strengthen your abdominal muscles. This method helps improve your crunch form and lets you customize the difficulty based on your strength level.

How to do it

1. Wrap a resistance band around a pull-up bar or a high object.
2. Kneel down facing away from the anchor point.
3. Grab the band handles at shoulder height with palms facing forward.
4. Lean your torso forward at a 45-degree angle.
5. Lower your torso towards the floor by bending at your hips, keeping the band by your shoulders.
6. Return to the starting position.

The Pallof Press Walk Out is a core-strengthening exercise that improves stability and muscle activation while walking out. It involves using a resistance band to challenge your core and promote balance.

How to do it

1. Attach a loop band to a sturdy anchor point.
2. Stand with the band to your side, holding it with both hands in front of you.
3. Take a step away from the anchor until the band is taut.
4. Walk out slowly, taking small steps while keeping your arms straight.
5. Engage your core and maintain a straight back with a forward gaze.
6. When you can't walk out any further, step back to the starting position.

The Pallof Press and Twist is a core exercise that helps build strength and stability by resisting twisting movements. It targets the muscles in your core, especially the obliques, by adding a twist at the end of a standard Pallof Press.

How to do it

1. Attach the loop band to a stable anchor point at chest height.
2. Stand with feet slightly wider than hip-width behind the anchor point.
3. Grab the loop band with both hands in an overhand grip.
4. Step away from the anchor until there is tension in the band.
5. Keep your core tight and back straight throughout the exercise.
6. Extend your arms in front of you to increase core tension.
7. Slowly twist away from the anchor while engaging your core.
8. Return to the starting position by twisting back slowly and pulling your hands to your chest.
9. Switch sides and repeat.