8-Minute Upper Body Resistance Band Workout For All Levels

Using resistance bands can seriously make your upper body workout that much more challenging. But remember to always train smart: if you feel as though you can’t control the band anymore, the resistance might be too high for you. This could prevent you from achieving proper form, ultimately hindering any strength gains. If you find yourself in such a situation, just switch your band to a less resistant one. It's always best to perform each exercise with correct form and less resistance than to build bad habits that will end up hurting your body. 

There are plenty of benefits of resistance bands available and just as many exercises you can do with them. To help you understand the versatility of elastic bands, we're sharing one of our upper body resistance band workouts (available on the 8fit app) and some of our favorite upper body resistance band exercises so you can cobble together your own routine.

Your at-home upper body resistance band workout

If you’re looking to strengthen all the muscle groups in your upper body, we’ve put together this upper body resistance band workout complete with six resistance band exercises that you can easily do at home. So grab your resistance band and go for it.

Resistance Band Push-ups with Taps | 8 reps

1. Begin with hands directly under shoulders, feet slightly wider than hip-width apart on floor 2. Thread band around ankles 3. Step legs behind with shoulder-width apart and toes curled under and lift hips keeping chest in front of hands 4. Tense every muscle in body to form a straight line from head through heels at all times 5. Lower chest to touch floor; keep elbows tight to body 6. Extend arms to push body back to start position 7. Extend your right leg to the side and tap the floor, returning to start position 8. Extend your left leg to the side and tape the floor, returning to start position

Resistance Band Seated Row | 12 reps

1. Sit with straight back, band looped around feet, holding bands in hands 2. Keep the torso stationary, extend band to your sides, keep elbows close to body 3. Squeeze the back muscles at the top and hold for a second 4. Slowly lower hands to the start position

Repeat the two above exercises three times before continuing. Then rest for 30 seconds.

Resistance Band Front Raise | 8 reps each side

1. Stand straight, band under one knee, arms relaxed at sides of body holding band 2. Engage core, keep slight bend in arms and slowly lift arm in front 3. Once arm reaches shoulder-height, pause at the top 4. Slowly lower hand back down to start position

Resistance Band Lateral Raise | 8 reps each side

1. Stand straight, band under knee, arms relaxed holding band 2. Engage core, with slight bend in arm slowly lift arm to the side, palm facing floor 3. Once arm reaches shoulder-height, pause at the top 4. Slowly lower hand back down to start position

Repeat the two above exercises three times before continuing. Then rest for 30 seconds.

Resistance Band Bicep Curl | 8 reps each side

1. Stand straight, band under one foot, hold band with palm facing up 2. Bend arm from elbow, pulling band to chest, keeping elbow tight to sides 4. Squeeze bicep at the top for a second 5. Lower hand back down slowly to side to start position

Resistance Band Tricep Extensions | 8 reps each side

1. Stand with band under feet, elbow tight to ears, holding band behind head 2. While keeping torso stationary, extend arm vertically, until straight 3. Lower arm slowly back down to start position, without moving elbow

Repeat the two above exercises three times before continuing. Then rest for 30 seconds and perform the entire workout a second time. Use our full-body stretching routine to cool down.

Want to spread the love? Try our full-body resistance band workout.

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