Best Upper Body Workouts With Resistance Bands To Get Lean And Burn Fat
About
Resistance bands are a versatile tool for strength training, using their elasticity to provide variable resistance during exercises.
This characteristic allows for customized routines, enabling both compound and isolation movements targeting upper body muscles such as the chest, shoulders, and biceps.
To achieve a lean and toned physique while burning fat, incorporate higher repetitions with controlled resistance, ensuring an elevated heart rate throughout the session.
Focus on exercises like rows and presses, modified as necessary based on individual capacity, to maintain form and maximize effectiveness.
Such routines can benefit a wide range of individuals looking to combine strength development with calorie-burning activity.
Workout 1
Back, Shoulders, Chest, Abs, Lower Back
Mini Loop Band Kneeling Row
14reps24reps34reps
Mini Loop Band Overhead Fly
14reps24reps34reps
Loop Band Push Up
18reps28reps38reps
Handle Band Tricep Extension
14reps24reps34reps
Handle Band Bicep Curl
14reps24reps34reps
Mini Loop Band Around the World Plank
14reps24reps34reps
Loop Band Superman Press
14reps24reps34reps
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Generate My PlanWorkout 2
Back, Shoulders, Chest, Lower Back, Abs
Mini Loop Band Single Leg Romanian Deadlift with Row
14reps24reps34reps
Handle Band Upright Row
14reps24reps34reps
Handle Band Pec Fly
14reps24reps34reps
Mini Loop Band Tricep Press
14reps24reps34reps
Mini Loop Band Kneeling Bicep Curl
14reps24reps34repsLoop Band Superman Press
11reps21reps31reps
Mini Loop Band Mountain Climber
14reps24reps34reps
Workout 3
Back, Chest, Shoulders, Abs, Lower Back
Handle Band Bent Over Row
14reps24reps34reps
Loop Band Standing Incline Chest Press
18reps28reps38reps
Loop Band Single Arm Tricep Extension
18reps28reps38reps
Mini Loop Band Lateral Shoulder Raise
14reps24reps34reps
Loop Band Bicep Curl
18reps28reps38reps
Mini Loop Band Plank with Straight Leg Kickback
14reps24reps34repsLoop Band Superman Press
11reps21reps31reps
The 15 Best Upper Body Exercises with Resistance Bands to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Mini Loop Band Kneeling Row
SETS LOGGED356,726Back Strength53 mScoreBack
Mini Loop BandsThe Mini Loop Band Kneeling Row is a back exercise that works each side of your body independently, promoting balance and strength. Using a loop band adds increasing tension as you pull, enhancing the workout's effectiveness.
How to do it
The Mini Loop Band Kneeling Row is a back exercise that works each side of your body independently, promoting balance and strength. Using a loop band adds increasing tension as you pull, enhancing the workout's effectiveness.
Sets, Reps, Weight17reps27reps37reps47reps2. Mini Loop Band Overhead Fly
SETS LOGGED213,849Shoulders Strength83 mScoreShouldersMini Loop BandsThe Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
How to do it
The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
Sets, Reps, Weight19reps29reps39reps49reps3. Mini Loop Band Single Leg Romanian Deadlift with Row
SETS LOGGED256,934Back Strength44 mScoreBackMini Loop BandsThe Mini Loop Band Single Leg Romanian Deadlift with Row is a great exercise for improving strength and balance. It works your hamstrings, glutes, back, and biceps while also enhancing your posture and upper body strength.
How to do it
The Mini Loop Band Single Leg Romanian Deadlift with Row is a great exercise for improving strength and balance. It works your hamstrings, glutes, back, and biceps while also enhancing your posture and upper body strength.
Sets, Reps, Weight17reps27reps37reps47reps4. Mini Loop Band Around the World Plank
SETS LOGGED51,024Abs Strength86 mScoreAbsMini Loop BandsThe Mini Loop Band Around the World Plank is a challenging variation of the standard Plank that helps improve stability and core strength. You will balance on your arms while moving one hand in different directions against resistance from a loop band, increasing the exercise's difficulty and engaging your core more.
How to do it
The Mini Loop Band Around the World Plank is a challenging variation of the standard Plank that helps improve stability and core strength. You will balance on your arms while moving one hand in different directions against resistance from a loop band, increasing the exercise's difficulty and engaging your core more.
Sets, Reps, Weight18reps28reps38reps48reps5. Mini Loop Band Mountain Climber
SETS LOGGED56,579Abs Strength84 mScoreAbsMini Loop BandsThe Mini Loop Band Mountain Climber is a fun and intense workout that boosts your heart rate while strengthening your core, shoulders, and legs. Using a mini loop band adds extra resistance, making it a great way to build endurance and strength.
How to do it
The Mini Loop Band Mountain Climber is a fun and intense workout that boosts your heart rate while strengthening your core, shoulders, and legs. Using a mini loop band adds extra resistance, making it a great way to build endurance and strength.
Sets, Reps, Weight18reps28reps38reps48reps6. Mini Loop Band Plank with Straight Leg Kickback
SETS LOGGED59,906Abs Strength84 mScoreAbsMini Loop BandsThe Mini Loop Band Plank with Straight Leg Kickback strengthens your core and glutes while improving stability. Using a mini loop band adds resistance and makes the exercise more challenging than a regular plank.
How to do it
The Mini Loop Band Plank with Straight Leg Kickback strengthens your core and glutes while improving stability. Using a mini loop band adds resistance and makes the exercise more challenging than a regular plank.
Sets, Reps, Weight18reps28reps38reps48reps7. Mini Loop Band Toe Touch
SETS LOGGED75,972Abs Strength88 mScoreAbsMini Loop BandsThe Mini Loop Band Toe Touch is a great exercise for strengthening your abdominal muscles. By using a mini loop band, this exercise adds extra resistance, making it more effective than regular toe touches.
How to do it
The Mini Loop Band Toe Touch is a great exercise for strengthening your abdominal muscles. By using a mini loop band, this exercise adds extra resistance, making it more effective than regular toe touches.
8. Mini Loop Band Leg Raise
SETS LOGGED75,547Abs Strength88 mScoreAbsMini Loop BandsThe Mini Loop Band Leg Raise uses a resistance band to make leg raises more challenging. This exercise targets the core and hip flexors, helping strengthen and build muscle endurance.
How to do it
The Mini Loop Band Leg Raise uses a resistance band to make leg raises more challenging. This exercise targets the core and hip flexors, helping strengthen and build muscle endurance.
9. 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.
10. 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.
11. Pallof Press and Twist
SETS LOGGED8,426Abs Strength68 mScoreAbsLoop BandsThe 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.
12. Supine Pallof Press
SETS LOGGED3,996Abs Strength89 mScoreAbsLoop BandsThe Supine Pallof Press is a core exercise performed while lying on your back. It strengthens your core muscles with less strain on your lower back by using a band or cable machine for tension.
How to do it
The Supine Pallof Press is a core exercise performed while lying on your back. It strengthens your core muscles with less strain on your lower back by using a band or cable machine for tension.
13. Full Kneeling Pallof Press
SETS LOGGED6,410Abs Strength86 mScoreAbsLoop BandsThe Full Kneeling Pallof Press is an exercise that strengthens your core, mainly focusing on the obliques. By kneeling, you minimize lower body movement and enhance core stabilization with the help of a cable or resistance band.
How to do it
The Full Kneeling Pallof Press is an exercise that strengthens your core, mainly focusing on the obliques. By kneeling, you minimize lower body movement and enhance core stabilization with the help of a cable or resistance band.
14. 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, Weight18reps28reps38reps48reps15. 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, Weight18reps28reps38reps48reps
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