15-Minute Upper Body Band Workout

Building muscle doesn't necessarily require a gym membership or pricey home gym equipment.

A resistance band is one of the most overlooked training tools for building strength.

This simple elastic band can enhance the intensity of bodyweight exercises without costing much, and it can effectively build muscle and boost strength.

In just 15 minutes, this workout will target all areas of your upper body, including the biceps, triceps, shoulders, and lats. Grab your band and get ready to pump up.

According to the National Academy of Sports Medicine, "One meta-analysis showed that when comparing bands with free weights and machines for increasing muscular strength in both the lower and upper body, no significant differences were found between these methods."

So, if you're questioning whether you'll get a solid workout with bands, rest assured you will.

For this workout, perform each exercise for 40 seconds, followed by a 15-second rest.

Ideally, you'll need a long pull-up band, and if the resistance feels too light, simply stand on it to increase tension. There's no repetition of exercises, so once you've completed the list below, you're finished! Here's the routine:

• Overhead tricep extension (right side)
  
  
• Overhead tricep extension (left side)
  
  
• Bicep curls
  
  
• Single arm raises with a hold (right side)
  
  
• Single arm raises with a hold (left side)
  
  
• Standing chest press
  
  
• Band pull-aparts
  
  
• Alternating lat pull-down
  
  
• One arm shoulder press (right side)
  
  
• One arm shoulder press (left side)
  
  
• Bent-over row
  
  
• Single arm diagonal raise (right side)
  
  
• Single arm diagonal raise (left side)
  
  
• Tricep kickbacks
  
  

Remember, resistance bands aren't just for upper body workouts. Check out our full-body banded workout for a comprehensive muscle group session, or try a dedicated lower body routine with our five-move session.

Source: t3

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