Best Upper Body Resistance Band Supersets (Proven Workouts)

The following exercises are an effective way to primarily target the chest and back muscles during your resistance band workout.

Superset 1:

• Push-ups: 5 sets of 12, 10, 8, 6, and 5 reps
• Wide-grip pull-ups: 5 sets of 10 reps

Push-ups are a traditional chest exercise that uses your body weight to target the pecs, triceps, and core.

The extra resistance from bands can add significant challenge and benefit from push-ups:

• Wrap band around the back, just below the armpits.
• Ensure an optimal fit by looping once around each hand to tighten.
• Perform a push-up.

Wide-grip pull-ups using resistance bands can effectively workout the back, shoulders, and core muscles.

With an anchored resistance band:

• Hold the handles at the side of your chest.
• Lean back, slowly lowering your body while keeping your back flat.
• Pause when your arms are in the fully extended position.
• Pull your body back up toward your chest.

Superset 2:

• Incline chest press: 5 sets of 12, 10, 8, 8, and 8 reps
• Standing lat rows: 5 sets x 10 reps

The incline chest press is a great way to build your upper chest. With an anchored resistance band at the hip level:

• Step into the loop to engage your chest and feel a controlled backward pull.
• Bring your shoulder blades together and down.
• Press both hands forward at 45 degrees until fully extended.
• Bring hands together in the fully extended position.
• Slowly move back against the band’s resistance before repeating.

Standing lat rows will primarily workout the upper back and shoulder muscles.

Attach a band to an anchor point at chest level:

• Begin by holding the band with both hands using an underarm grip and hands shoulder-width apart.
• Slowly move backward until you feel tension on the resistance band.
• With knees slightly bent, pull the band toward you until it touches your stomach.
• Keep your core engaged and your neck and head relaxed.

Slowly release tension until you are back to the start, and repeat.

The following is a push-pull superset workout that works the biceps and triceps:

• Bicep curls: 5 sets of 8 reps
• Overhead triceps extension: 5 sets of 10 reps

Perform a biceps curl in your resistance band workout by:

• Standing with both feet on the band, hold the handles next to your side with your palms facing forward.
• Slowly bring your hands up to your shoulders while squeezing your biceps and keeping your elbows right next to your sides.
• Slowly bring arms back down to starting position and repeat.

Triceps extensions isolate the triceps muscle and pair nicely with the biceps curl to create a superset.

Here are the steps:

• Stand with your right or left foot slightly in front of the other.
• Place the middle of the band under the back foot.
• Bring the handles together straight up above your head.
• Slowly lower handles behind the back of your head, bringing elbows to 90 degrees while keeping them close to the side of your head.
• Slowly bring hands back overhead and repeat.

Related: Best Resistance Band Tricep Exercises: An Ultimate Guide

The following is an example of a shoulders superset:

• Lateral raises: 4 sets of 12, 10, 8, and 8 reps
• Upright rows: 4 sets of 10 reps

Lateral raises target the lateral deltoid muscle. To perform this exercise with a resistance band:

• Stand with feet hip-width apart with the resistance band under both feet.
• With an overhand grip, hold the handles by your side.
• Pull up until your hands are at shoulder height.
• Slowly lower down and repeat.

The upright row will primarily target the shoulders and upper back:

• Stand on a resistance band, holding handles with the palms resting on your thighs.
• Keeping your back straight and your elbows higher than your forearm, lift the band toward your chin.
• Briefly pause, then inhale as you lower the band back to where you began.
• Repeat.