Beginner Upper Body: Inverted Row Bent Knees & Resistance Band Standing Chest Press
A 30-minute upper body session at beginner level. 9 video-guided movements — including Inverted Row Bent Knees and Resistance Band Standing Chest Press — using bodyweight, dumbbells, kettlebell, resistance band. Follow along with demo clips, timed rests and set logging.
The workout
- 1
Inverted Row Bent Knees
3 × 10Pull your chest towards the bar, keeping your body straight from knees to shoulders. Works back and biceps.
- 2
Resistance Band Standing Chest Press
3 × 10Stand with band anchored behind you, press handles forward from chest level. Works chest, front delts, and triceps.
- 3
Kettlebell Bent Over Row
3 × 10Hinge at hips, keep back flat, pull kettlebell towards your hip. Works back and biceps.
- 4
Resistance Band Overhead Shoulder Press
3 × 10Stand on the band, press handles directly overhead, extending arms fully. Works shoulders and triceps.
- 5
Kneeling Push Up To Child Pose
3 × 10Perform a push-up on your knees, then sit back into child's pose. Works chest, triceps, and shoulders.
- 6
Band Standing Rear Delt Row
3 × 10Hold band with arms extended, pull outwards and back to squeeze shoulder blades. Works rear delts and upper back.
- 7
Lying Upper Body Superman Row
3 × 10Lie face down, lift chest and arms slightly, then pull hands towards shoulders. Works upper back and rear delts.
- 8
Dumbbell Lying Triceps Extension
3 × 10Lie on your back, extend dumbbells up, then bend elbows to lower behind head. Works triceps.
- 9
Dumbbell Drag Curl
3 × 10Keep elbows pinned back along your sides, curl dumbbells straight up your body. Works biceps.
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