Strength in Motion: Unleash Your Potential With This 12-Minute Upper Body Resistance Band Workout

Squats, planks, and deadlifts…what do these exercises have in common? They are all some of the most popular exercises among women and they ignore the upper body.

Many women avoid upper body workouts because it is associated with a masculine body type. This could not be further from the truth and there are numerous advantages to improving your upper body strength, especially with resistance band exercises.

Let’s explore the importance of upper body workouts for women, some resistance band benefits for upper body toning, and a 12-minute full upper body workout you can do at home with no equipment.

Why Is Upper Body Strength Important?

Building your upper body strength has many benefits besides just increasing muscle mass.

  • Well-developed upper body strength protects your lower back from excess strain when lifting heavy objects.
  • It helps with everyday tasks like lifting heavy objects and opening tight lids.
  • Exercising your upper body muscles improves your fine and gross motor skills.
  • These exercises improve your posture, balance, and coordination.
  • A straight back and squared shoulders give you an air of assertiveness, boosting your confidence.
  • Upper-body strength exercises are also great for slowing down age-related muscle loss.
  • These exercises are great for your cardiovascular health and boost your metabolism.
  • Upper body exercises target several large muscle groups like pectorals, shoulders, biceps, and triceps. This means they burn a lot of calories and are a great addition to any weight loss workout routine.
  • Having well-developed upper body strength reduces your risk of injuries from falls, which is especially important in the elderly.
  • You can perform most upper-body workout routines at home without having to invest in costly exercise equipment.

Advantages of Adding Resistance Bands to Your Workout

Using only your body weight to strengthen your upper body is great, but if you want to take your workout routine to the next level here is why you should add resistance bands.

  • They offer a greater deal of flexibility and versatility.
  • These exercise bands are lightweight, portable, and can be used nearly anywhere.
  • They are remarkably safe when used correctly.
  • The elastic bands test your muscles throughout the exercise, ensuring that you maintain the correct form with each repetition.

5 Amazing Resistance Band Exercises You Can Try at Home To Build Upper Body Strength

There are many different workout routines aimed at building upper body strength. Here are five amazing home workouts for your upper body that you can try nearly anywhere with resistance band.

1. Back Rows – 2 sets, 45 secs

Back Rows

Back rows are a great compound upper body exercise for both beginners and experts. It targets your arms, shoulders, hips, as well as upper and lower back.

  • Stand with your feet about shoulder-width apart and your toes pointing forward.
  • Place the resistance band firmly under your feet, ensuring your entire weight rests on the elastic band.
  • Bend over slightly at the hip and grab the exercise band.
  • Engage your core and pull the resistance band towards your chest without bending your knees or lowering your body.
  • Hold this position for a moment, then return to the starting position.
  • Repeat two sets of this exercise for 45 seconds each.

2. Tricep Extension – 2 sets, 45 secs

Tricep Extension

Most people focus on their biceps, but your triceps are the larger muscle group. Tricep extensions with a resistance band offer a fun, flexible, and focused way to build your upper arm muscles.

  • Stand with your feet shoulder-width apart, your toes pointing forward and your back in a neutral position.
  • Place one arm behind you at the level of your lower back and grasp the lower end of the resistance band.
  • Reach over your shoulder with the other arm and grasp the upper end of the resistance band.
  • While taking a deep breath slowly pull up with the arm grasping the upper end of the resistance band, focusing on extending your arm fully above your head.
  • Slowly reverse this motion while exhaling and return to the starting position.
  • Repeat two sets of this exercise for 45 seconds each on each arm.
12 mins upper body resistance band

3. Chest fly – 2 sets, 45 secs

Chest fly

The chest fly is an amazing chest exercise that involves your shoulders and upper back. It is usually done with dumbbells but can be just as effectively carried out with an exercise band.

  • Start by laying on an exercise mat with your back flat against the floor, your knees bent and the soles of your feet placed firmly against the floor.
  • Place the resistance band underneath your shoulders ensuring that your body weight is firmly anchored on the elastic band.
  • Stretch your fully extended arms out to both sides like a ‘T’, with each grasping one end of the elastic band.
  • Taking a deep breath, bring your fully extended arms together over your chest pointing them towards the ceiling.
  • Slowly reverse this motion while exhaling and return to the starting position.
  • Repeat two sets of this exercise for 45 seconds each.

4. Pull Aparts – 2 sets, 45 secs

Pull Aparts

Performing pull aparts with a resistance band is like carrying out the opposite of chest flys. However, both compound exercises work on similar muscle groups.

  • Start in a standing position with your feet shoulder-width apart, your toes pointing and your back neutral.
  • Extend both arms fully in front of you with your palms facing downwards and grasp the elastic band with both hands.
  • In a slow controlled manner pull both arms to the side without bending your elbows and create a ‘T’ at the peak of the motion.
  • Slowly reverse this motion and return to the starting position.
  • Repeat two sets of this exercise for 45 seconds each.

5. Curls – 2 sets, 45 secs


Curls are a familiar exercise for any fitness enthusiast. They are great for building the muscles of your upper arm and shoulders.

  • Stand with your feet about shoulder-width apart and your toes pointing forward.
  • Place the resistance band firmly under your feet, ensuring your entire weight rests on the elastic band.
  • Square your shoulders and grasp the resistance band with both hands.
  • Pull the resistance band up towards your chest by bending your elbows and engaging your biceps in a slow controlled manner without lifting your shoulders.
  • Reverse this motion by slowly returning to the starting position and extending your arms.
  • Repeat two sets of this exercise for 45 seconds each.

How To Get the Most Out of Your Upper Body Exercises

Here is how to make sure your upper body fitness routine is as effective as possible:

  • Maintain a full range of motion with each repetition, but to avoid injury don’t “lock out” your elbows.
  • Maintain good form throughout by drawing your shoulder blades back towards the center, keeping your chest pointing outwards, and maintaining your back in a neutral position.
  • Focus on your breathing – exhale at the peak of muscle contraction and inhale while your muscles are relaxing.
  • Don’t rely on momentum to complete each repetition. Every movement should be controlled and slow. If this is not possible consider reducing the resistance band intensity.
  • Make sure you get at least 30 seconds to a minute of rest between each set. You can use this time for some light stretches or breathing exercises.
  • Always listen to your body and recognize when the normal “burn” of a workout becomes real pain or discomfort.
  • Avoid distractions like mobile devices during your workout.


  • How often can I train my upper body?

You can train your upper body up to three times a week, leaving a day in between for recovery.

  • Do upper body exercises make you look masculine?

No, upper body exercises simply add tone and functional strength. The muscle mass required to create a masculine book is simply beyond the genetic and physical capabilities of most women.

  • How can I find the right resistance band?

Start with a lighter resistance band if you’re a beginner and gradually increase as you progress. Try different bands to see which one feels comfortable and suits your needs best.

  • What are the major muscles in the upper body?

These include the pectorals (chest), deltoids (shoulders), trapezius (upper back), latissimus dorsi (back), biceps and triceps (arms), and the muscles of the neck and upper arms.

  • Will exercising my upper body get rid of arm fat?

No, exercising your arms alone will not get rid of fat in just your arms. However, this will give your arms a toned look.

12 mins upper body resistance band

Band Together: Unleash Your Upper Body Strength

Embrace the dynamic strength training benefits of resistance band training and take your fitness journey to the next level. Whether you’re aiming for functional strength, improved posture, or toned arms, this 12-minute workout offers a gateway to a stronger, more empowered you.

So grab those bands, unleash your potential, and let your upper body shine. Here’s to a stronger, fitter you!

12 mins upper body resistance band

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