If you’ve wanted to build upper body strength but find gym gear and kits overwhelming, then this upper body resistance band workout is perfect. Inexpensive, lightweight and targeted, resistance bands offer all the pros when it comes to defining and toning.
“Resistance bands are one of my favorite tools for quick and effective training,” says Kelsey. “They’re so versatile, portable, and great for building strength no matter where you are — whether you’re at home, in a hotel room, or at the gym. Plus, they add just the right amount of resistance to challenge your muscles without needing heavy equipment!”
To help you target your arms and core and build strength, Kelsey has developed the below quick upper body workout. Let’s get started.
Warm up
Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio,such as jogging in place or skipping, along with some dynamic stretches such as arm swings will help increase your heart rate and warm up your muscles ahead of your session. It will also help increase your range of motion and help to reduce your risk of injury.
Here’s the workout circuit. Complete each move for 30-50 seconds, adjusting based on how you’re feeling, and repeat for 3 laps.
- Upright Row 30 seconds
- Bicep Curl 30 seconds
- Chest Press 30 seconds
- Tricep Kickback 30 seconds
- REST 30 seconds
Kelsey Wells’ express upper body bands workout
Upright row with resistance band
Step 1
With an open-ended resistance band under the bottom of both feet, plant your feet slightly wider than shoulder-width apart. Hold one end of the band in each hand with an overhand grip (palms facing toward you), arms extended and hands shoulder-width apart in front of your body. This is your starting position.
Step 2
Inhale. Exhale. Using the muscles in both your shoulders and arms, bend your elbows outwards and upwards to pull the resistance band ends toward your chest. Avoid shrugging your shoulders by drawing your shoulder blades down and back.
Step 3
Inhale. Extend your elbows to return the band to the starting position with control. Repeat for the specified number of repetitions.
Bicep burl with resistance band
With a resistance band under the bottom of both feet, plant your feet shoulder-width apart. Hold one end of the band in each hand with an underhand grip (palms facing upward), arms extended by your sides. Keep your elbows close to your torso. This is your starting position.
Step 2
Inhale. Exhale. Using the muscles in your arms, bend your elbows to lift your hands toward your shoulders, keeping your elbows stationary and close to your body.
Step 3
Inhale. Extend your elbows to lower your hands back to the starting position with control. Repeat for the specified number of repetitions.
Chest press with resistance band
Step 1
Wrap a resistance band around your upper back, just below shoulder height. Hold one end of the band in each hand with an overhand grip (palms facing downward). Position your hands near your chest with elbows bent and out to the sides. Stand with your feet shoulder-width apart in a staggered stance for stability. This is your starting position.
Step 2
Inhale. Exhale. Push the resistance band forward by extending your arms until your hands are directly in front of your chest. Keep your shoulders down and back as you press.
Step 3
Inhale. Bend your elbows to return your hands to the starting position with control. Repeat for the specified number of repetitions.
Tricep kickback with resistance band
Step 1
Secure a resistance band under one foot and hold one end of the band in each hand. Step the opposite foot back slightly for stability. Hinge forward at the hips, keeping your back straight and core engaged. Bend your elbows at a 90-degree angle so that your upper arms are close to your torso and your hands are near your chest. This is your starting position.
Step 2
Inhale. Exhale. Extend your elbows backward to straighten your arms, keeping your upper arms stationary. Squeeze through the triceps at the end of the movement.
Step 3
Inhale. Bend your elbows to return to the starting position with control. Repeat for the specified number of repetitions.
Cool down
Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion.
Kelsey Wells is a Sweat trainer, Redefine Fitness podcast host, wife and mother. Kelsey is a certified personal trainer with additional expertise in post-natal training. Most of all, she is passionate about empowering women to strengthen their bodies, and feel amazing both inside and out.
