There's no doubt that barbells and dumbbells dominate when it comes to building the ultimate body, but sometimes you don't have time to go to the gym, can't use gym equipment, or aren't ready to work at full strength due to injury, now there's a ready-made solution that can help you improve your strength and reach your muscle-building goals – resistance bands.
Upper limb resistance band exercises.
Warm up. Exercise.
Muscle training. With a series of upper body exercises on the horizon, you'll need to take some time to prepare your mind, muscles, and ligaments for what's to come, and if you want to perform at your best and avoid injury, a warm-up for any workout is essential, even if it's exercises that leave barbells, dumbbells, and equipment next to them for resistance bands, and specifically for upper body training, systematic reviews show strong evidence that high-load dynamic warm-ups can enhance power and strength performance.
Sticking to an elastic band-based regimen, this three-part routine focuses primarily on preparing the shoulder joint for the next exercise, in addition to increasing blood flow and activating the stabilizing muscles, completing these flexibility exercises can also provide stretch to your pectoral muscles and shoulders, as the pectorals and shoulders can easily become tight and stiff when sitting at a desk for long periods of time. Make sure to maintain proper posture throughout the warm-up, keep your core engaged and complete the full range of movements (no partial repetitions) for each exercise.
1. Elastic band around the shoulder:Stand with your feet shoulder-width apart, pull the light resistance band toward the floor, hands wider than shoulders and palms back, pull the band to create slight tension and carefully raise your arms above and behind your head in a circular motion, once you reach a point where your shoulders can comfortably withstand it, reverse the movement to return to the starting position, repeat two sets of 12-15 reps each before moving on to the next warm-up exercise. 
2. Scapula contraction: With your feet hip-width apart, place a light resistance band directly in front of you, palms facing down, arms extended parallel to the ground, retract your shoulder blades, activate your core muscles, pull the resistance band back until your arms are directly aligned with your body, squeeze for one to two seconds, then slowly release the tension of the band so that it returns to the starting position, complete two sets of 12-15 reps to get your rhomboid, rotator cuff and deltoid posterior bundle ready for battle.
3. Elastic belt surface pulling:Wrap a light resistance band around a stable anchor point (such as a squat rack or bar) at face level. Using the forehand grip, hold the strap with both hands about 12-15 inches apart. Stay away from the anchor point to create enough tension on the strap without getting in the way of you staying upright. Lean forward slightly with your head in a neutral position, retract your shoulders, pull your elbows back, and rotate your arms slightly so that the back of your hands is behind you. Bring your arm back into the starting position, slowly release the tension of the elastic band, and repeat the movement for a total of 15-20 times. 
As long as you have a set of resistance bands, a little space, and a solid list to keep you energized, you have everything you need for a successful workout, this upper body training movement utilizes an agonist-antagonist relationship by utilizing a super set to stimulate hypertrophy of relative muscle groups, such as the first part of the workout targeting the back and chest, while the other super group pairs triceps workouts with direct biceps workouts.
And the composite group principle is utilized, which involves performing two exercises in a row on the same muscle group without rest, so not only can you get hypertrophic stimulation from resistance training, but you can also get some cardio benefits by jumping from one exercise to the next at once.
The stooping row is a multi-joint exercise that works your core, hamstrings, and glutes and is a staple of most strength and conditioning programs, and while this barbell-based exercise is great for shaping a thicker, wider back, it requires precise technique to avoid injury.
Standing on the resistance band with your feet shoulder-width apart and your knees slightly bent, grasp the ends of the elastic band with your forehand, support your core and articulate your hips until your torso is 45 degrees parallel to the ground, retract your shoulder blades, pull your elbows back, and pull the elastic band toward your ribs until your hands are aligned with your abdomen. Make sure to squeeze your upper back at the highest point of the movement, then slowly release the tension of the elastic band to return to the starting position.
Even though the bench press is considered the standard for shaping the chest, leaving the barbell on the resistance bands can still give great results, and the standing chest press not only targets your pectorals and shoulders directly, but also works your core muscles throughout the exercise.
Wrap a medium resistance band around an anchor point (such as a squat rack or pole) so that it is at chest height, supinate (palm down) and grasp both sides of the elastic band, away from the anchor point in a staggered position, with one foot about 12-18 inches in front of the other, creating tension on the elastic band, while maintaining an upright position, activate your core and push your arms forward until your triceps are fully locked, slowly bring your hands back to the starting position and repeat.
The first exercise of the next super set is the vertical press movement, which is designed to get the deltoid muscles into play. This is a variant of the overhead press that can quickly become strenuous if you use thicker resistance bands, and this type of shoulder press is also much safer than the barbell or dumbbell-based version because you don't have to worry about supporting large weights. 
Stand on the resistance band, grasp the elastic band from both sides with your feet shoulder-width apart, and place your hands on your shoulders with your palms facing forward. Activate your core and push your hands towards the ceiling until your arms are fully extended, bring your elbows back to 90 degrees, and repeat.
Pairing a thrust exercise with a pull exercise is probably the most strenuous example of a super setup, after challenging the triceps and deltoids to create tension in the elastic band by pressing the elastic band above your head, you'll use the opposite motion to control the trapezius, biceps, and upper back muscles.
Standing on a closed-loop resistance band with your feet about hip-width apart, using a pronation (palm-down) grip, grasp the elastic band with both hands, while maintaining a neutral position on your spine and head, pull the elastic band up until your elbows are over your shoulders, squeeze your upper back and stay at the top, then slowly lower to the starting position.
There are many ways to train your triceps, including rope presses, arm flexions, and narrow bench presses, and for this workout, an overhead triceps extension with resistance bands will stimulate all three muscle heads, while also engaging your latissimus dorsi and abdomen.
Wrap the band around a squat rack or other anchor point at or slightly above your waist, grasp the band with both hands and take a few steps away from the anchor point to allow tension to create tension. In a staggered position, with one foot about 12-18 inches in front of the other and leaning forward slightly with your elbows up, push your hands forward by exercising your triceps until your arms are fully extended, allowing your hands to reach back behind your head and repeat.
You may not be able to build Arnold Schwarzenegger-like arms with resistance bands, but you can certainly build better arms with this home gym machine, curls are the classic way to make your biceps bigger and stronger – and elastic bands can help you achieve both.
Standing on the resistance band, with your feet about shoulder-width apart, grasp the elastic band with both hands supinated (palm up), maintain an upright position, perform a standard biceps curl, hold the contraction for two seconds, and then lower your hands down.
In a staggered position, with your left foot about 12 inches in front of your right foot, place the resistance band under your left foot and grasp both ends of the resistance band with pronation (palm down), activate your core and extend your arms to the sides until a 90-degree angle is formed, squeeze at the highest point of the movement to activate the outside of the deltoid and upper trapezius muscles, and then lower back to the starting position.
For anterior deltoid activation, you can't go wrong with a front raise, and after activating the lateral deltoid, your shoulders will be fully warmed up in the second part of the last super set.
Stand on a resistance band with your feet hip-width apart. Hold the elastic band with your hands shoulder-width apart in a pronation (palm-down) grip. Tighten your hips and abdomen, then raise your hands slightly above shoulder height while keeping your arms fully extended, carefully bring your hands back to your hips, and repeat.
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