4 Easy Upper Body Workouts

Three-Way Pull-Aparts 

Target: back and shoulders 

1. Stand with feet hip-distance apart, knees slightly bent. Wrap ends of resistance band around each hand.
2. Extend arms forward, raising them slightly above eye level, palms facing out.
3. Move hands far enough apart to feel some tension in band. 
4. Keeping arms straight, move hands away from each other as if trying to pull band apart.
5. Lower band to nose level and repeat.
6. For the third repetition, lower band to chin level.
7. Complete the series 4 times for 1 set. Do 2 sets.

Triceps Kickbacks

Target: triceps 

1. Stand with feet hip-distance apart, holding band with one end in left hand, anchoring other end in right hand.
2. Place right hand at left shoulder and bend left elbow 90 degrees, keeping it close to body.
3. Straighten left arm behind you, keeping arm close to side; return to start and repeat.
4. Repeat 12 to 15 times on each side.

Side Pulls

Target: back and shoulders 

1. Hold one end of resistance band in right hand, arm extended forward.
2. Take other end in left hand at left side of waist, holding enough of band to feel tension with extended right arm. Bend right elbow 90 degrees, close to waist.
3. Bring right hand out to right side, keeping elbow bent and close to body. Return to center; do 10 to 12 reps.
4. Extend right arm forward at about waist level, then move extended arm to right side. Return to center; do 10 to 12 reps.
5. Switch arms and repeat for 1 set. Do 2 sets.

Biceps Curls

Target: biceps 

1. Stand with left foot on one end of band, holding opposite end in left hand, palm facing up and elbow close to body at 90 degrees.
2. Curl left hand toward left shoulder, then lower.
3. Do 12 to 15 reps on each side.