New to exercise? A certified personal trainer recommends starting with this 10-minute routine to strengthen your upper body

I’m a firm believer that it’s never too late to start a fitness routine, but knowing exactly how to start that routine can be challenging.

Walking into a gym with lots of machines, weights, people and equipment can be a daunting experience, especially if you don’t have a plan or know what to do.

If you want to start your journey at home, or build a bank of exercises for non-gym days, having a resistance band can come in handy.

In my work as a certified personal trainer, I’ve worked with lots of first-time exercisers and I often program the following resistance-band moves to my beginner-level clients who want to start strengthening their upper body.

Even if you’re not a beginner, these exercises are great for warming up your chest, back, shoulders and arms before a weighted workout.

How to do this 10-minute upper-body workout

For best results, you’ll need a long-loop resistance band like this set from Theraband. Work with the lightest resistance first. When you can perform a full set without fatigue, progress to the next resistance level.

Aim to complete 10-12 repetitions per set, starting with one set. As you get stronger, increase your sets until you can perform three with 60-90 seconds of rest in between.

These moves are safe for most ability levels, but always get clearance from your doctor before starting any new activity. A certified personal trainer can also provide guidance on form and modifications where necessary.

How to do each exercise

1. Banded row

Banded Row - OPEX Exercise Library - YouTube

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Reps: 10-12

• Loop a resistance band around a strong anchor point, like a stair railing, at chest height.
• Hold the ends of the band in each hand.
• Step back from the anchor point so the band is taut.
• Stand tall, engage your core, squeeze your shoulder blades together and pull the ends of the band toward you.
• Hold for a few seconds.
• Return your arms to the starting position.

Trainer tips: Keep your shoulders relaxed as you pull the band—avoid them creeping up toward your ears.

2. Banded chest press

How To: Standing Resistance Band Chest Press - YouTube

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Reps: 10-12

• Loop a resistance band around a strong anchor point, like a stair railing, roughly chest height.
• Hold the ends of the band in each hand.
• Face away from the anchor point and step forward until the band is taut.
• Step one foot in front of the other, engage your core and bring your hands to chest level to start.
• Extend your arms forward.
• Hold for a few seconds.
• Bring your hands back toward your shoulders with control.

Trainer tips: Avoid leaning forward as you press. Keep your shoulders relaxed throughout the movement.

3. Banded overhead press

BANDED SHOULDER PRESS - YouTube

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Reps: 10-12

• Stand with your feet hip-width apart with the middle of the resistance band under both feet.
• Hold the other ends of the band by your chest.
• Engage your core and stand tall.
• Press the band overhead.
• Hold for a few seconds.
• Slowly return the band to chest level.

Trainer tips: Avoid arching your lower back as you press the band up. Make the exercise easier by placing the band under just one foot or standing your feet closer together.

4. Banded triceps kickback

Reps: 10-12 each side

• Loop a resistance band around a strong anchor point, like a stair railing.
• Grasp the end of the band in your right hand.
• Step back until the band is taut.
• Engage your core muscles.
• Hinge at your hips and lean your torso forward.
• Bend your right elbow to 90° and press it into your torso.
• Keeping your upper arm fixed in position, extend your right arm to pull the band behind you.
• Hold for a few seconds.
• Return your arm to the starting position and repeat.
• Complete all the repetitions on one arm, then switch arms.

Trainer tips: Keep your elbow glued to your side throughout. If you have lower-back pain, perform the exercise standing upright or place your free hand on your upper thigh for additional support.

5. Banded biceps curl

Reps: 10-12

• Stand with your feet hip-width apart, with the middle of the resistance band under your feet.
• Hold the ends of the band in front of your thighs with your palms facing forward.
• Stand tall and engage your core.
• Keep your elbows by your sides and bend your elbows to lift the band to your shoulders.
• Hold for a few seconds.
• Extend your arms back to the starting position.

Trainer tips: Avoid arching your back as you curl the band up. Make the exercise easier by placing the band under just one foot or standing your feet closer together.

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