UPPER BODY RESISTANCE BAND WORKOUT

Ever wonder what you can do with a resistance band?!

This circuit is focused on muscular endurance of your upper body and core. This is a great circuit if you are working out at home, are starting a resistance training program, or are taking a rest from heavier lifting.

My recommendation: perform 15 repetitions of each exercise in this circuit for 2-3 total rounds. If an exercise is performed on one side at a time, be sure to perform 15 reps for both sides. Take a 60-second rest between each round of the circuit. Get ready to feel the burn and have fun!

CHEST Press

Targets Chest, Shoulders, & Triceps

Form Notes:

  • Bend your elbows until they make about a 90-degree angle
  • In the push phase, extend your arms in front of your chest

chest fly 

Targets Chest & Shoulders

Form Notes:

  • Keep your elbows softly bent & shoulders down
  • Pull the band forward in front of your chest, as if you're hugging a big beach ball

overhead press 

Targets Shoulders

Form Notes:

  • Angle your elbows slightly forward of your shoulders throughout this exercise
  • Engage your abs so you do not arch your back as you lift your arms

BAND OPENER

Targets Back & Shoulders

Form Notes:

  • Keep your elbow softly bent & squeeze your shoulder blades together to pull your arms open & to the side
  • Keep your abs & glutes engaged

TRICEPS PUSHDOWN

Targets Triceps

Form Notes:

  • Face your palm down & keep your elbow by your side as you pull the band down 
  • Adjust the position of your other hand to change the tension

row (Neutral grip)

Targets Back & Shoulders

Form Notes:

  • As you pull the handles toward you, slide your elbows by your waist
  • Keep your shoulders down throughout the exercise

StanDING REVERSE FLY

Targets Back & Shoulders

Form Notes:

  • Keep your elbows softly bent & shoulders down
  • Open your arms & squeeze your shoulder blades together

bENT oVER reverse Fly 

Targets Back & Shoulders

Form Notes:

  • Keep your elbow softly bent & squeeze your shoulder blades together to raise your arm up & to the side
  •   Keep your back flat

SINGLE ARM SHOULDER RAISE

Targets Back & Shoulders

Form Notes:

  • Keep your elbow softly bent & squeeze your shoulder blades together to pull your arms open & to the side
  • Keep your abs & glutes engaged

Pallof Press to Torso Rotation

Targets Core

Form Notes:

  • Engage your abs & glutes as you press your hands directly forward of your chest 
  • Pivot your feet as you rotate your entire body to the side

ROW (wide grip)

Targets Back & Shoulders

Form Notes:

  • Keep your palms down & wrists in a neutral position
  • On the pull phase, draw your elbows outward, slightly lower than shoulder-height

straight arm pulldown 

Targets Latissimus Dorsi

Form Notes:

  • Keep your palms down & elbows slightly bent 
  • Keep your chest lifted as you pull the band down by your hips

Single Arm Overhead Press

Targets Shoulders

Form Notes:

  • Angle your elbows slightly forward of your shoulders throughout this exercise
  • Press your shoulders down away from your ears

BICEPS CURL

Targets Biceps

Form Notes:

  • Keep your elbows by your side as you flex & extend your elbows
  • Adjust the position of your feet on the band to change the tension

WALKING Pallof PRESS

Targets Core

Form Notes:

  • Keep your hands directly forward of your chest as you step side-to-side
  • You should feel more tension in your obliques as you step out

Keep me posted on how you like this one! Post your sweaty selfie to Instagram using the hashtag #HMBgirl so I can connect with you!

Emily Sig 1200x100.png