12 Full Upper-Body Resistance Band Exercises

You don’t need a full gym to get in a great workout. Scott Britton is here to give you a full upper-body workout using just resistance bands – perfect for the days when the journey to the gym feels like too much of a mission, but you still want to get a sweat on. 

Make sure to watch the full video to hear Scott explain the correct form for each exercise. 


The Workout


Banded push ups 

  1. Loop the band over your back and put your hands through the ends of the band so it’s pulled taut 
  2. Complete a push up as younormally would, with added resistance from the band

Chest fly 

  1. Bring the band around your backand lie down on your back 
  2. Bring your arms all the way up, as if you are clapping and thenback out to your side
  3. Repeat

Cable fly 

  1. Use somewhere higher to attach your band to.  
  2. Step one leg forward whilst being side-on to the band.  
  3. Bring your arm all the way out horizontally to your side and complete the movement by moving your arm from this position until it is by your side. 



Single arm lat pull-down 

  1. Keeping the band attached to somewhere high up, loop your hand round your hand and grip it. 
  2.  Bend down and rest on one knee, whilst using the other for support  
  3. Pull the band in towards you. 

Double arm lat pull-down 

  1. Keep the band in the same position  
  2. Sit on the floor and pull the band down underneath your chin with both hands. 

Back Row 

  1. Loop the band around something lower, like a heavy dumbbell 
  2. Perform a semi-squat  
  3. Pull the band back towards you with both hands. 

Alternatively, this move can be performed completely seated. 



Shoulder press 

  1. Place your foot on the band  
  2. Loop the band behind you  
  3. Grasp it in your hand 
  4. Push the band up above your head 

Shoulder shrugs 

  1. Lie one side of the band on the floor  
  2. Step on it with both feet in a wide stance  
  3. Grip the band over-hand and shrug up 

Lateral & front raises 

  1. Put the band under one foot 
  2. Grab it with the hand that’s on the same side of your body 
  3. Either bring the band out to the side for a lateral raise, or to the front for a front raise. 



Bicep curls 

  1. Put both feet through the band  
  2. Place your arms a similar distance a part to your feet 
  3. Perform a bicep curl. 

Tricep pushdown 

  1. Loop the band round something high  
  2. Grab your band with both hands 
  3. Pull it down – the same way you would on a cable machine. 

Tricep kick forward 

  1. Keep the band in the same position 
  2. Turn your back on it  
  3. Grab the band over your head 
  4. Extend your arms so that they’re straight and you will feel the burn on your triceps 


Take Home Message 

This workout is sure to make your upper body burn but be careful of the band flicking off and hitting you, because that is bound to burn even more. Be sure to check out our YouTube channel for more workouts. 



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Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.

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