Best Beginner Upper Body Workouts With Resistance Bands

About

Resistance bands are an effective and adaptable tool ideal for fitness training.

They use elasticity to provide progressively increasing resistance as the range of motion develops.

Beginner-focused routines prioritize simpler movements with user-friendly equipment, posing a reduced risk of injury and accommodating individuals with less than one year of experience.

Exercises within this workout are structured to cultivate strength in various muscle groups of the upper body, including the chest, back, shoulders, and arms.

This program introduces compound exercises for multi-muscle engagement and isolation movements to target specific areas, ensuring a comprehensive workout session.

Adjustable intensity allows individuals to customize the resistance level to match their fitness capacities.

Workout 1

Back, Chest, Triceps, Biceps, Shoulders, Abs

Workout 2

Back, Chest, Triceps, Shoulders, Biceps, Abs

Workout 3

Back, Chest, Biceps, Triceps, Shoulders, Abs

The 15 Best Beginner Upper Body Exercises with Resistance Bands

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Handle Band Bent Over Row
SETS LOGGED
362,382
Back Strength
74 mScore
Back
Handle 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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
2. Handle Band Forward Raise
SETS LOGGED
221,918
Shoulders Strength
83 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
3. Handle Band Lat Pulldown
SETS LOGGED
324,913
Back Strength
66 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
4. Handle Band Lateral Raise
SETS LOGGED
220,604
Shoulders Strength
76 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
5. Handle Band Pec Fly
SETS LOGGED
379,446
Chest Strength
52 mScore
Chest
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
6. Handle Band Rear Deltoid Fly
SETS LOGGED
297,966
Back Strength
66 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
7. Handle Band Row
SETS LOGGED
316,166
Back Strength
37 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
8. Handle Band Shoulder Press
SETS LOGGED
183,818
Shoulders Strength
79 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
9. Handle Band Straight-Arm Pulldown
SETS LOGGED
216,900
Back Strength
46 mScore
Back
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
10. Handle Band Upright Row
SETS LOGGED
209,387
Shoulders Strength
76 mScore
Shoulders
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
11. Handle Band Bicep Curl
SETS LOGGED
560,613
Biceps Strength
55 mScore
Biceps
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
12. Handle Band Tricep Extension
SETS LOGGED
462,203
Triceps Strength
69 mScore
Triceps
Handle Bands
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
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.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
13. Handle Band Crunch
SETS LOGGED
122,289
Abs Strength
78 mScore
Abs
Handle Bands
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
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.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
14. Pallof Press Walk Out
SETS LOGGED
3,887
Abs Strength
76 mScore
Abs
Loop Bands
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
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.
Full Video & Instructions
15. Pallof Press and Twist
SETS LOGGED
8,426
Abs Strength
68 mScore
Abs
Loop Bands
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
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.
Full Video & Instructions

Best Beginner Upper Body Workouts With Resistance Bands

About

Workout 1

Back, Chest, Triceps, Biceps, Shoulders, Abs

Handle Band Bent Over Row

Handle Band Pec Fly

Handle Band Tricep Extension

Handle Band Bicep Curl

Handle Band Forward Raise

Handle Band Crunch

Take the guesswork out of training.

Workout 2

Back, Chest, Triceps, Shoulders, Biceps, Abs

Handle Band Lat Pulldown

Loop Band Standing Incline Chest Press

Mini Loop Band Tricep Press

Handle Band Lateral Raise

Mini Loop Band Kneeling Bicep Curl

Pallof Press Walk Out

Workout 3

Back, Chest, Biceps, Triceps, Shoulders, Abs

Handle Band Rear Deltoid Fly

Loop Band Push Up

Loop Band Bicep Curl

Loop Band Single Arm Tricep Extension

Handle Band Shoulder Press

Pallof Press and Twist

The 15 Best Beginner Upper Body Exercises with Resistance Bands

1. Handle Band Bent Over Row

How to do it

2. Handle Band Forward Raise

How to do it

3. Handle Band Lat Pulldown

How to do it

4. Handle Band Lateral Raise

How to do it

5. Handle Band Pec Fly

How to do it

6. Handle Band Rear Deltoid Fly

How to do it

7. Handle Band Row

How to do it

8. Handle Band Shoulder Press

How to do it

9. Handle Band Straight-Arm Pulldown

How to do it

10. Handle Band Upright Row

How to do it

11. Handle Band Bicep Curl

How to do it

12. Handle Band Tricep Extension

How to do it

13. Handle Band Crunch

How to do it

14. Pallof Press Walk Out

How to do it

15. Pallof Press and Twist

How to do it

Alternative Workouts

Alternative Upper Body Workouts with Resistance Bands

Alternative Beginner Workouts with Resistance Bands

Alternative Beginner Upper Body Workouts

Alternative Beginner Upper Body Workouts with Resistance Bands