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Best Upper Body Resistance Band Supersets (Proven Workouts)

Christiana Mikesch
Published by Christiana Mikesch | Senior Coach
Last updated: July 23, 2023

Resistance training is proven to strengthen and shape your upper body, but you don’t need weights or machines because resistance bands can effectively work the chest, back, shoulders, and arms.

As a fitness trainer, I often use them with my clients, so in this article, we will explore the effectiveness of upper body resistance band supersets, how to structure them, and give examples of moves tailored to different skill levels.

Read on if you want to build or maintain upper body strength without using heavy weights.

Quick Summary

  • Upper body workout performed with resistance bands are a practical, accessible, and challenging option that closely mimics free weights or machines.
  • Strength training supersets usually work opposing muscle groups, maximizing workout efficiency.
  • Performing an upper-body resistance band workout at home a couple of times a week is an excellent way to improve strength, balance, and cardiovascular health.

Best Upper Body Supersets With Resistance Bands

A woman performing upper body resistance band supersets

Before we look at examples of effective resistance band supersets that will work out the entire upper body, let’s be clear on what supersets are.

What are Supersets?

Supersets combine two back-to-back exercises without resting in between that usually target opposing muscle groups.

You can also superset the same muscle group; both approaches are an effective way to challenge your muscles and maximize the efficiency of each workout.

“With supersets, you perform the first set of the second exercise right after completing the first set of the first exercise, before doing the second set of the first exercise”

- Tyler Read, Certified Personal Trainer

You can gain muscle and strength in your upper body with the following challenging resistance band workouts.

Chest/Back Supersets

Doing a push up using a resistance band

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 consisting of reps: 12, 10, 8, 6, and 5
  • 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 with reps of 12,10, 8, 8, and 8
  • Standing lat rows: 5 sets of 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.

Bicep/Tricep Superset

Performing bicep and triceps superset with a resistance band

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

Shoulders Superset

Using a resistance band to perform a shoulder workout

The following is an example of a shoulders superset:

  • Lateral raises: 4 sets with reps of 12, 10, 8, and 8
  • 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.

Benefits Of This Approach

Adding supersets into your workout using resistance bands instead of dumbbells can offer numerous benefits, including increased calorie-burning efficiency and growth hormone levels due to short rest intervals between sets [1].

This increase leads to a higher release of fat cells as energy, improving fat loss and decreasing exercise time.


What Are the Cons of Supersets?

One significant con of supersets is that it decreases your ability to lift heavier loads because of fatigue. Fatigue will set in sooner during supersets, especially during the second movement.

Are Resistance Bands Good for Upper Body Workouts?

Resistance bands are a good way to give the entire upper body an intense workout. Always have the band controlled; if you don’t, the resistance may be too high for you, increasing injury risk.

Will You Try Resistance Band Supersets?

Incorporating resistance band supersets into your workout routine effectively builds strength and endurance in your upper body.

I also advise my clients to take a pre-workout supplement in tandem with resistance band exercises to further stimulate lean muscle gain.

Here are the options we thoroughly researched and tested:

When combined with proper nutrition, exercise, and rest, pre-workout supplements can maximize the effects of your hard work, leading to better and faster results.


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