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Total-Body Workouts for Women

Upper-Body Workout With Mini-Bands

Shape your upper body with these mini-band staple exercises.

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Sure, we love to use mini-bands for carving out an amazing butt, but what about our upper body? The thought of picking up mini-bands over dumbbells or a straight bar may seem foreign or out of your comfort zone, but they are lightweight, versatile and add some great resistance to your workout. Plus, the bands are so small, you can do your workout just about anywhere. The next time you want to feel the burn and challenge your upper body, pick up some bands and try these moves.

Perform the following exercises in a timed circuit.

Exercise Sets Reps/Time
Band One-Hand Back Row    5 10-12 reps   
Band Shoulder Flutter    5 30-45 seconds   
Band One-Hand Triceps Extension    5 10-12 reps   
Band One-Hand Biceps Curl  5 10-12 reps   

How-To:

Band One-Hand Back Row

Band one-hand back row at home workout

Kneel down on a mat and extend one leg out in front. Take a mini-band, step one foot through and secure the band firmly under your foot. Use the hand on the same side as the foot that has secured the band and extend your arm out in front. Ensure you have a good grip of the band in your hand, then begin a row motion by pulling your arm back toward your body and squeezing your back at the top of the contraction. 

Return to the starting position and repeat the same movement on the other side. 

Band Shoulder Flutter

Band shoulder flutter at home workout

Put both hands through the mini-band and hold your arms slightly down and directly in front of your body. 

Separate the band out to the side as far as you can to create some tension, then begin a quick flutter/pulsing-like move with both hands by pulling the band away from your body at the side and back together.

Band One-Hand Triceps Extension

Band one-hand triceps extension at home workout

Put both hands through the band. Take one hand and place it firmly on the front of your shoulder while your other hand is at a 90-degree angle firm against your body. 

Press down on the band with the hand that is bent and hold and flex before returning to the starting position.

Band One-Hand Biceps Curl

Band one-hand biceps curl at home workout

Kneel down on a mat and bring one leg up, keeping it bent at a 90-degree angle. Take a mini-band, step one foot through and secure the band firmly under your foot. Use the hand on the same side as the foot that has secured the band to hold onto the band and extend your arm out in front. As you hold onto the band, begin a biceps curl. Keep your arm close to the side of your body during the curling motion and squeeze your biceps at the top of the contraction. 

Return to the starting position and repeat the same movement on the other side.

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