moderate
20-Minute Resistance Band Upper Body Circuit
Resistance bands are portable, joint-friendly, and surprisingly useful — a long band fits in a handbag and delivers a complete upper body session.
20 min · Kit: Resistance bands (loop and/or long band), Door anchor (optional)
The session
- 12 min warm-up: arm circles, band pull-aparts
- 23×12 Band pull-apart — hold band in front, pull apart to chest
- 33×12 Band row (anchor band at door level or wrap around post)
- 43×12 Band overhead press — band under feet, press up
- 53×12 Bicep curl with band under feet
- 63×12 Tricep pushdown — anchor overhead, push down
- 73×12 each Band external rotation — elbow at side, rotate out
- 82 min: Chest stretch, lat stretch, shoulder cross-body stretch
Worth knowing
- Band tension is highest at full extension — the end range is where you get the most stimulus
- Never let a band snap back uncontrolled — guide it slowly back on every repetition
- Long bands provide more versatility than loop bands for upper body work
- Band pull-aparts are excellent for improving posture — do them every day if you like
