A PWRful Upper Body Resistance Band Workout From Kelsey Wells
No weights, no problem. Feel the burn with this resistance band upper body session.
April 23, 2025 - Updated April 23, 2025
Versatile. Affordable. Effective. Portable. And incredibly PWRful.
We LOVE strength training with resistance bands, and it’s now easier than ever to get in an amazing resistance band workout using the Sweat app.
Kelsey Wells’ PWR Bands program is designed to help you build strength, endurance and stability using nothing but resistance bands and your bodyweight. Your weekly lineup includes three 30-minute workouts - Lower Body, Upper Body, Full Body - and one 20-minute Core session, so not only is your equipment set-up an absolute breeze, your workouts are short and sharp, too.
To give you a taster, here is the upper body workout from week 1 of the program. You’ll need a long resistance band, a recovery band and a yoga mat for this resistance band arm workout, as you move through a primer to warm up, followed by a circuit and a superset finisher.
Primer
2 Exercises / 3 Laps
Alternating Plank Rotation
30 seconds
Alternating Superman
30 seconds
Circuit
4 Exercises / 3 Laps
Bent-Over Row
12 reps
Pull-Aparts
12 reps
Alternating Seated Row
12 reps
Bicep Curl
12 reps
Finisher Superset
2 Exercises / 3 Laps
External Rotation
30 seconds
Bent-Over Reverse Fly
30 seconds
Rest
30 Secs
Start PWR Bands today
Want more resistance band workouts like this? Grab a Sweat 7-day free trial and have a go with a full week of the program!
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
Fitness