Best Upper Body Workouts With Resistance Bands For Women
About
Resistance bands offer a flexible and effective means to strengthen various muscle groups by utilizing their elastic properties to provide dynamic resistance, which increases as you extend the band through your range of motion.
Exercises included in this workout have been specifically calibrated to accommodate preferences observed among women, taking into account averages such as a height of 5'5", weight of 140lbs, and age of 34 years.
Targeting the chest, back, shoulders, arms, and core, these exercises involve key movement patterns and include compound movements alongside isolation exercises for focused muscle engagement.
Always adjust resistance and repetitions to align with your individual capability and fitness level for optimal results and safety.
Workout 1
Back, Chest, Triceps, Biceps, Shoulders, Abs
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Back, Chest, Triceps, Shoulders, Biceps, Abs
Workout 3
Back, Chest, Biceps, Triceps, Shoulders, Abs
The 15 Best Upper Body Exercises with Resistance Bands for Women
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Handle Band Bent Over Row
SETS LOGGED362,382Back Strength74 mScoreBack
Handle BandsThe 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, Weight18reps28reps38reps48reps2. Handle Band Forward Raise
SETS LOGGED221,918Shoulders Strength83 mScoreShouldersHandle BandsThe 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, Weight19reps29reps39reps49reps3. Handle Band Lat Pulldown
SETS LOGGED324,913Back Strength66 mScoreBackHandle BandsThe 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, Weight18reps28reps38reps48reps4. Handle Band Lateral Raise
SETS LOGGED220,604Shoulders Strength76 mScoreShouldersHandle BandsThe 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, Weight19reps29reps39reps49reps5. Handle Band Pec Fly
SETS LOGGED379,446Chest Strength52 mScoreChestHandle BandsThe 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, Weight18reps28reps38reps48reps6. Handle Band Rear Deltoid Fly
SETS LOGGED297,966Back Strength66 mScoreBackHandle BandsThe 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, Weight18reps28reps38reps48reps7. Handle Band Row
SETS LOGGED316,166Back Strength37 mScoreBackHandle BandsThe 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, Weight19reps29reps39reps49reps8. Handle Band Shoulder Press
SETS LOGGED183,818Shoulders Strength79 mScoreShouldersHandle BandsThe 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, Weight18reps28reps38reps48reps9. Handle Band Straight-Arm Pulldown
SETS LOGGED216,900Back Strength46 mScoreBackHandle BandsThe 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, Weight18reps28reps38reps48reps10. Handle Band Upright Row
SETS LOGGED209,387Shoulders Strength76 mScoreShouldersHandle BandsThe 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, Weight19reps29reps39reps49reps11. Handle Band Bicep Curl
SETS LOGGED560,613Biceps Strength55 mScoreBicepsHandle BandsThe 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, Weight19reps29reps39reps49reps12. Handle Band Tricep Extension
SETS LOGGED462,203Triceps Strength69 mScoreTricepsHandle BandsThe 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, Weight19reps29reps39reps49reps13. Handle Band Crunch
SETS LOGGED122,289Abs Strength78 mScoreAbsHandle BandsThe 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, Weight18reps28reps38reps48reps14. Pallof Press Walk Out
SETS LOGGED3,887Abs Strength76 mScoreAbs
Loop BandsThe 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.
15. Reverse Lunge With 1/2 Kneeling Pallof Press
SETS LOGGED2,295Abs Strength62 mScoreAbsLoop BandsThe Reverse Lunge With 1/2 Kneeling Pallof Press is a great exercise that strengthens your legs and core. It combines a reverse lunge with a pressing motion to challenge your balance and stability.
How to do it
The Reverse Lunge With 1/2 Kneeling Pallof Press is a great exercise that strengthens your legs and core. It combines a reverse lunge with a pressing motion to challenge your balance and stability.
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