Upper Body · 20 minutes

20-Minute Upper Body Workout at Home with Resistance Bands

  • 20 min
  • 5 moves × 3 rounds
  • Resistance Bands
  • Intermediate

This 20-minute upper body workout builds your chest, back, shoulders and arms for a stronger upper body and better posture. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 3 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    3. 3
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 3× · 60s rest between rounds

    1. 1
      Resistance Band Chest Press starting position
      Resistance Band Chest Press

      Chest · Triceps

      40s
    2. 2
      Band Overhead Triceps Extension starting position
      Band Overhead Triceps Extension

      Triceps

      40s
    3. 3
      Resistance Band Shoulder Press starting position
      Resistance Band Shoulder Press

      Shoulders · Triceps

      40s
    4. 4
      Resistance Band Row starting position
      Resistance Band Row

      Back · Biceps

      40s
    5. 5
      Resistance Band Bicep Curl starting position
      Resistance Band Bicep Curl

      Biceps

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Overhead Triceps Stretch starting position
      Overhead Triceps Stretch

      Triceps · Shoulders

      30s
    2. 2
      Cat-Cow starting position
      Cat-Cow

      Back · Core

      30s
    3. 3
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s

FAQ

Is a 20-minute upper body workout enough?

Yes. 20 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this upper body workout?

Aim for 2 to 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

A set of resistance bands. Loop bands work for the lower-body moves and handled tube bands for presses and rows; choose a tension that challenges the last few reps.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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