- Standing with a flat back and tight core, raise your arms to the sides.
- While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
- After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Resistance Band Upper Body: Beginner Tone
40 min
·
8 exercises
Build and tone your upper body with this beginner resistance band workout! Push through all sets and reps without over-resting. Too easy? Increase that band resistance! Keep your water bottle handy and a towel close by — because it\'s about to get sweaty!
30 seconds forwards and 30 seconds backwards!
1:00 rest
Warm-up those pushing muscles to start!
1:00 rest
Keep that back straight and use that chest to drive the band away!
1:00 rest
Keep those elbows close to your sides and pinch your back muscles together with every rep!
1:00 rest
You\'ll have to reduce the resistance amount here! Big presses!
1:00 rest
Once 12 reps are complete, move straight onto the next exercise!
Flex those triceps, that\'s 12 per arm per set!
1:00 rest
Keep those arms straight and use your shoulders to pull the weight up!
About this workout
Resistance Band Upper Body: Beginner Tone is a free 40 min workout plan with 8 illustrated exercises for your arms, back, chest and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 40 min
- Exercises: 8
- Training focus: Arms, back, chest and shoulders
- Equipment: Resistance Bands
- Level: Beginner
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need resistance bands for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Resistance Band Upper Body: Beginner Tone take?
The full workout takes about 40 minutes, covering 8 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
What muscles does this workout target?
This routine primarily works your shoulders, chest, middle back / lats, biceps, triceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Resistance Band Upper Body: Beginner Tone
40 min
·
8 exercises
Build and tone your upper body with this beginner resistance band workout! Push through all sets and reps without over-resting. Too easy? Increase that band resistance! Keep your water bottle handy and a towel close by — because it\'s about to get sweaty!
Standing Arm Circles
30 seconds forwards and 30 seconds backwards!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Knee Push-ups
Warm-up those pushing muscles to start!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Come to the ground on your knees. Tighten your core and maintain a flat back.
- Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Resistance Band Chest Press
Keep that back straight and use that chest to drive the band away!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
- Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
- Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
- Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
- Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
- Once fully extended, pause then slowly release to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
- Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
- Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Resistance Band Bent Over Rows
Keep those elbows close to your sides and pinch your back muscles together with every rep!
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Resistance Band Standing Shoulder Press
You\'ll have to reduce the resistance amount here! Big presses!
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
- Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
- Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
- Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
- As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
- In a controlled movement, slowly lower the plate back down to the chest and the starting position.
- Repeat.
Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
- Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
- Raise the water bottles to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Rest
0:00
Resistance Band Bicep Curls
A
Once 12 reps are complete, move straight onto the next exercise!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
- Holding a dumbbell in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the dumbbells to the starting position.
- Repeat.
You can also perform this exercise by alternating between left and right arms or one arm at a time.
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Holding a water bottle in each hand, stand with your feet shoulder width apart.
- Let your arms hang by your side with your palms facing in to the side of your body.
- Keep your elbows close to your sides.
- Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
- Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
- Squeeze or flex your bicep and hold for a count of one.
- Slowly lower the water bottles to the starting position.
Resistance Band Tricep Overhead Extensions
A
Flex those triceps, that\'s 12 per arm per set!
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Primary muscle group(s):
Shoulders, Triceps
- Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
- Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
- Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.
Resistance Band Shoulder Front Raises
Keep those arms straight and use your shoulders to pull the weight up!
Primary muscle group(s):
Shoulders
- Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
- Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
- Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
- Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
- With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
- Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
- Stand straight holding a water bottle in each hand with an overhand grip.
- Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
- Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
- Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
- Pause for a count of one.
- Inhale and slowly lower the water bottle to the start position.
- As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
- When both water bottles have been raised and lowered in a cycle, that is one repetition.
- Repeat.
Workout done!
Exercises done
of 8
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
We're not done yet!
Exercises done
of 8
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
You've used your
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Free 7-day trial • No charge today
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!