Don’t have room for a set of weights at home? Try resistance bands instead. These versatile training tools allow you to build muscle from the comfort of your home but can be easily stored away. What’s more, in our investigations into resistance bands vs weights, we found that you can actually achieve similar strength gains with either tool.
Personal trainer Andrew Watkinson of Fitagain has put this workout together exclusively for Fit&Well, which uses a looped resistance band. Beginners should opt for a lighter resistance band when they do it, but you can increase the challenge with a heavier option if you need to.
If you’re looking for a full-body routine, try our full-body resistance band workout instead, or check out our resistance band leg workout, to build lower-body strength.
Andrew Watkinson is a Master PT with a level 4 back care qualification. He’s also the founder of Fitagain, the only dedicated personal training gym in Devon, UK.
Upper-body resistance band workout
- Front raises 3×12
- Chest Press 3×12
- Single-arm bicep curls 3×12 (each arm)
- Tricep single-arm extensions 3×12 (each arm)
- Banded rows 3×12 (each arm)
1.Front raises
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Sets: 3 Reps: 12
- Begin by stepping on the center of a long resistance band with both feet, ensuring it’s securely under your soles. Hold the handles of the resistance band in each hand, with your palms facing downward. Your feet should be hip-width apart and your arms should be fully extended by your sides. Maintain a straight posture and keep your core engaged.
- Lift both arms in front of you simultaneously until they reach shoulder height or slightly above. As you lift, exhale and focus on using your front shoulder muscles to perform the movement. Hold the raised position briefly to feel the contraction in your front deltoids.
- Lower your arms back to the starting position in a controlled…
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