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12 Full Upper-Body Resistance Band Exercises | Myprotein
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Jan 30, 2025
Scott Britton takes us through his favourite resistance band exercises for a full upper-body workout that effectively targets your biceps, triceps, shoulders, chest, and back. Resistance band workouts can be a great alternative when you don’t have access to loads of weights or if you want to get in a session while you’re travelling and staying in hotels. Who says you need lots of equipment to have a challenging workout? ********************************* Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 If you like this, you'll love this: https://youtu.be/1AtT7zF8Cl4 Find Masterclass training videos here: https://youtube.com/playlist?list=PLkb17OgnhB-F6ertmxwJznfRa7RtniEt2 Download the Myprotein App: https://bit.ly/3dhVVUE ********************************* #resistanceband #resistancebandworkout #myprotein
View Video Transcript
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scott brits here functional fitness
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athlete and
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i wanted to talk today about some of the
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accessories and ways that you can use
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them that you've not
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potentially thought about before i
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wanted to look at bands and all the
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bands that you can buy in my protein
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and see what you can do with them to do
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a full body workout and also use them
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practically if you do weight lifting
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power lifting olympic lifting
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these bands are amazing for so many
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different kinds of sports you'll see
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weightlifters use them you see
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footballers use them you see
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bodybuilders use them and you see people
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using them for stretching and everything
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else
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but you can actually get a really good
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workout from these if you don't have the
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luxury of having a full gym with cable
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machines and everything else
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these do just exactly the same you might
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have to change the rep
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amounts but there's a lot that you can
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do with these and i use them competing
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in functional fitness
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i use an awful lot for recovery and for
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like bodybuilding
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functional bodybuilding style workouts
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they also
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let you add different weight to
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different things and that's set by the
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resistance so it's about how
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thick it is it's set about how wide it
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is and how thick the material is
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and then you see another kind of range
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of bands we've got one even bigger so
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that can handle even more load
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it's even wider it's even thicker and
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we've got a slightly smaller one that's
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thinner as well so you can use them for
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different things if you find that you've
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got a band and it's a bit too easy when
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you do stuff with it
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buy the next size up and you'll be able
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to do it what i wanted to look at first
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is your chest and upper body i'm going
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to show you a couple of different
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movements that you can do
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if you test another body with just one
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simple band
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[Music]
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push-ups push-ups everywhere everybody
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thinks how can i make push-ups harder do
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them with one hand
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do them everything else great way is
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with a band you can now make these
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almost like you're doing a bench press
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so what you want to do what i'm doing
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now is loop it over your back
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so you're going to put your hands
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through here you see like this
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and now you've managed to create this
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space that comes onto your back
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so get yourself into a pressure position
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and do press-ups
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in this position so what is going to
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make it very difficult to do is as you
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try and extend your arm you'll see here
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that i've got the bands adding
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resistance as i try and
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move my arm if i'm just trying to move
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my arm normally nice and free
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adding the band on really difficult to
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start pushing through and you always
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have to really work through that
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resistance so the more that you push the
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more tension on the band
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the harder it is to push everything you
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do with bands be super careful they can
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just like
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ping off so you want to make sure that
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you've got it nice and locked
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in try and avoid anything near your face
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anything there there where if you did
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slip or something
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to go wrong not necessarily like the
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band would snap because the bands are
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made incredibly well
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it's more to do if it slips or something
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at your point so for this we want to
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keep it nice and low on your back
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put your hands down first and now we've
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got the bands in on your hands
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we're gonna do some push-ups
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it's really going to add a difference if
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you're on your chest you really feel it
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in your triceps as well
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that extra tension that you're doing
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here is an equivalent weight so it's
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like you've put extra weight on the next
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one really common bodybuilding exercise
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for your chest
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is usually a cable fly or a dumbbell fly
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so the fly you bring your arm all the
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way
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out and you try and contract and push it
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in here
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you can do exactly the same with the
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band so you don't need a dumbbell
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you don't need a cable machine one
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simple band and you can do this
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so similar setup to the push-up we are
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going to
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loop it over our back and put it into
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this position here
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and now what we're going to do is take a
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little lie down i'm going to lie down
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onto the band
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and you can also do it as a chest press
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if you wanted you can do a chest press
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but i want to look at this as a as a fly
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so we're going to point
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make sure our hands are looped through
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here hands together like we can clap
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i'm going to go down and i'm trying to
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bring that tension up
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so the last one for your chest that i
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want to show you
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is that classic cable fly again thinking
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about a band and thinking about what a
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cable gives you you can copy so many
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movements of cable exercises
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through the resistance band through one
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band you can basically save yourself
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thousands of pounds of different cable
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machines so
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i am going to use somewhere that's a
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little bit higher to loop this round
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pull through there and now we've got a
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nice
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tight connection in here now we have a
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cable machine
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being at the top loop your hand through
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and we're going to take a step forward
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and that classic
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fly we're going to have a nice extension
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so you can feel the resistance here
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already
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slightly in forward and bring your hand
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in towards your chest
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oh that is your banded flies it's not a
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cable machine but it's as close as
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you're going to get
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you can loop into something above your
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head and we've gone through there now
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three different exercises for your chest
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breaking that off do five sets of ten
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three sets of twenty break it up in any
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classical bodybuilding way that you want
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to do maybe throw it in with something
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else that you do but through that one
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band you can create a multitude of
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movements for your chest
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also just things to think about is
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taking the tension in and out of that
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band to make sure you've already got
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attention on before you do it
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otherwise you'll just be moving to thin
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air but that's the three movements
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using the bands for your chest so the
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next ones we're going to look at are for
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your
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back
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we're going to start here with looking
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at your lats and looking at the lower
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part of your lats and this also kind of
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does your shoulders as well
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but what i want you to do with this one
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everything remember we loop our hand
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through the band so we're going to loop
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it through
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and then take it round so if you look
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here
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you've got it so i can grip the band
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inside it runs over the back of my wrist
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so i've got a real nice good grip now on
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here and i'm not just gripping
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the band on its own and then we're going
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to take a
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little knee down
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and then reaching above keeping that
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tension on your lap
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we're going to pull down
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[Music]
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the next back exercise we're going to do
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is going to mimic
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that lat pull-down machine that you may
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have seen at your local gym or leisure
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center
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usually you sit yourself in a little
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seat you put your knees under something
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and there's a bar
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you grab the bar and you pull it down
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towards you let's look at this and let's
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replicate the same thing we're going to
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look at that
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pull down so you want to try and get
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that band to just be underneath your
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chin
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reach all the way up pull down
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underneath the chin
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all the way up pull down underneath your
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chin
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there's a last one for your back is one
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where usually you want to loop this
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round something a little bit lower
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so in my training garage slash garage
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i don't really have anywhere to do it so
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i'm going to use a weight so i'm going
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to use
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a weight here to leave this round so
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we're going to loop it around here
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similar to what we did above and that
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beam
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loop them in between pull it so you get
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a nice tight grip onto that
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there and what we're going to do with
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this one is mimicking like a lower back
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row there's two ways of doing this you
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can even do it standing
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in like a semi squat so what i want you
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to do here is
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take the band with each hand there
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get into that position and pull the band
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towards you
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if you're really strong you'll move the
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[Music]
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dumbbell
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second way of doing that is to do it
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completely seated
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so that's three back exercises using the
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band i'm going to show you some of your
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shoulders
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quick some for your arms and even your
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whole upper body with
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one
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shoulders this one you have to be really
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really careful this
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isn't about doing fast reps this is
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about doing controlled
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reps because when you put anything into
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this position here
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your shoulder healthy shoulder mobility
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is super important and what you don't
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want something to do is pull your
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shoulder back
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that's gonna where you're gonna get real
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bad injuries and tears so with that in
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mind
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you're gonna place your foot on the band
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so you'll see that here
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and then we're going to loop the band
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behind us into this position so it runs
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behind
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your elbow and you're just going to push
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up to do a
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normal extension of your arm into this
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position
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[Music]
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the second one we're going to do is what
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you would do with a barbell if you're
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gonna do a barbell shrug
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so shrug is a really nice simple
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movement you literally just
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do this turn like that but shrugging
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your shoulders
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up quite a lot of different shrug
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exercises talk about rotation
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of the shoulders and the traps but
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that's not something i've ever really
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focused on
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just to get the contraction on the trap
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itself
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think about bringing your shoulder to
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your ears so you're gonna try and bring
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that up as much and then relax that
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so to add some tension to that what
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we're gonna do is a couple of different
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ways depending on the band that you have
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in between your feet so your feet create
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a nice
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wide balance grip on the band and
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creating a bit of resistance there
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because this is now short
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going to grip the band as if you're a
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grip in a bar so overhand
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and we're gonna hold it and we're gonna
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shrug
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so really try and shrug up now that's a
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bit too easy
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you can take it a bit harder by standing
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on the band
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ends real big tension
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and shrugging
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we've got one more to do it should be a
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lateral raise or a front raise
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so you see often you do stuff for
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shoulders your shoulders made up of
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different components so you've got your
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front front delt your side delt
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you've got your trap you've got your
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scapula you've got all the muscles that
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fall in and around there
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so already we've done the trap we've
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done the front delt we've done some of
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the back
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this one is to look at the further part
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of the front belt and certainly the side
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delt
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so if you think about holding a dumbbell
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or a kettlebell or anything
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a front raise is nice and simply neutral
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to the front
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and a lateral raise is to the side
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now to add some tension in if you don't
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have weight we can use the band when i
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hook it up to something that's a bit
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heavier
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if you don't have something to hook it
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up to actually i'll just show you
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we're going to go for your foot so the
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whole aim of this one is to add some
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tension on and then we're going to try
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and lift it
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up there we go for that lateral raise
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similar for a front raise
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a funny face is optional but i can't
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help it
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this really works your grip as well
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because unlike a weight
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you have to keep hold of this a real
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tight grip in there
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as we pull forward
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that's definitely got my shoulders
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already from a few
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arms really really simple stuff for
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bicep curls feet through
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hands underneath try and give a little
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bit of separation
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so lots of people that i see using
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banded bicep curls they hold them in
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together here
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but you can actually make it a bit
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harder and a bit more natural on your
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biceps by having a little bit of a
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spread
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so you can spread your legs and spread
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your hands and we're gonna curl
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straight up my next tip is actually to
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loop
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it round
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so my last exercise for your upper body
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is going to be on your triceps
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it means looping this onto the beam so
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if you've got something higher at home
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if you've got something you can loop it
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and pull it around
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now you've got the perfect tricep
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extension machine
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so you can grip here
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and again similar to the biceps what you
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want to do is try and have a little bit
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of a gap like don't
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just pull in this way that will do an
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element of your outer triceps
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to make it really really difficult we
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want you to separate it
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so separate in here try and keep your
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hands in line with your shoulders
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replicating the cable movement
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straight down keep nice and straight
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[Music]
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and my last tricep is a tricep
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like kick forward so what i'm going to
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do is take the band in between our hands
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so we're gonna go like this so we've got
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our
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knuckles facing our face and from here
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behind us extend our arm forward
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[Music]
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that really hits those outer parts if
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you tricep you can really work on that
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strength that's great for your bench
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press it's great for pushing if you're
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in rugby think about that hand off and
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think about that ability to hold there
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even in football when you're keeping
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away from your push-ups
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everything you're gonna really help
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build all of this area but the great
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thing with the bands
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as opposed to machines is they move and
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they wobble
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so you can actually get an awful lot
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more resistance
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and get really very functionally strong
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as opposed to simple isolation movements
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you get at gyms where you've got lots of
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different machines that just do one
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particular part
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heading over to myprotein.com look at
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their accessories
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click on the resistance bands there's
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three different options on there i
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suggest buying all three because you
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will be able to use all three in
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different exercises
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and to supplement the equipment that you
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might already have but if you find
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yourself stuck
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traveling and you're in a hotel room
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there's no gym in that hotel you're
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stuck in the airport there's nothing for
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you to do
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this will save your life in relation to
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your training
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there's so many things that you can do
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just one simple band
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it's looking at all those parts of your
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body and you can really pull in an
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effective workout whatever your sport is
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whatever your discipline is it's really
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really good that's it from me on bands
15:08
hopefully you've learned some things
15:09
hopefully you can implement some of that
15:10
into your training
15:12
don't forget to check out the rest of
15:13
the videos if you're gonna buy yourself
15:14
a piece of equipment going forward
15:16
buy yourself a band you won't regret it
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