Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.
- Duration: 20 minutes
- Equipment: Resistance Band (and a sturdy anchor point)
- Difficulty: Beginner / Intermediate
- Targets: Back, Chest, Shoulders, Arms
Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.
The Workout
Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Resistance Band Bent Over Rows
Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.
Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.
Reps: 12-15 repetitions.
2. Resistance Band Chest Press
Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.
Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.
Reps: 12-15 repetitions.
3. Resistance Band Standing Shoulder Press
Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.
Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.
Reps: 10-12 repetitions.
4. Resistance Band Shoulder Front Raises
Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.
Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.
Reps: 10-12 repetitions.
5. Resistance Band Shoulder Lateral Raises
Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.
Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.
Reps: 10-12 repetitions.
Related article: Best affordable resistance bands
That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience in the comments below.
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