Build a strong upper body, improve posture and reduce tech neck with these six resistance band exercises

If you think a resistance band workout can’t be challenging, think again.

After putting my circuits class regulars through the six upper-body moves below, I can assure you they would absolutely disagree!

Using resistance bands to train your back, shoulders and arms is a great way to support a better posture.

The moves below can help combat the damage caused by sitting or slouching for long hours over a device, which can often lead to issues like tech neck—aches caused by excessive strain from looking down.

Loop resistance bands are affordable, portable and great for beginners as they can provide variable resistance—the tension increases the more you stretch the band, allowing you to control the intensity of the exercise.

That said, I usually recommend using a medium or heavy band to ensure it’s challenging enough.

Scroll down to try my top six upper-body resistance band moves to build strength, wherever you are.

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How to do the workout

All you need for this workout is a short-loop resistance band, or if you only have a long-loop band, just fold it in half and tie a knot.

Aim for 12 to 15 repetitions of each exercise, per side where a move is unilateral.

Complete three rounds and take a minute’s break between sets.

1 Overhead pull apart

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, holding the band in front of your thighs.
• Raise your arms overhead, shoulder-width apart.
• Pull the band apart behind your head, squeezing your shoulder blades together.
• Release tension in the band as you raise your hands overhead and repeat.

2 Banded arm circle

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, with the band around your wrists.
• Hold your arms out in front at chest height.
• Pull the band apart slightly to create tension.
• Draw circles with your hands, maintaining tension in the band.

3 Pull apart rotation

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, holding the band at chest height, arms extended.
• Pull the band apart, keeping the tension as you rotate your torso to one side.
• Pause, return to center, then rotate to the other side and return to center. That’s one repetition.

4 Bow and arrow

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, holding the band in both hands.
• Place your left hand on your right shoulder.
• Keep your left hand still as you fully extend your right arm to the right to stretch the band away from you.
• Bend your right elbow to release the tension.
• Complete your repetitions on one side, then repeat on the other.

5 Front raise

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, holding the band in both hands.
• Place your left hand on your right thigh.
• Extend your right arm and raise it in front of you to shoulder height.
• Slowly lower back to your starting position and repeat.
• Complete the repetitions on one side, then repeat on the other.

6 Lateral raise

Sets: 3 Reps: 12-15

• Stand with feet hip-width apart, holding the band in both hands.
• Place your left hand on your right hip.
• Extend your right arm out to the side to shoulder height.
• Slower lower back to your starting position and repeat.
• Complete the repetitions on one side, then repeat on the other.