6 Best Resistance Band Arm Workouts

6 Best Resistance Band Arm Workouts
6 Best Resistance Band Arm Workouts

You don’t have to give up on your arm workout routine each time you pack your bags and leave for a trip. Take along a fully functional yet portable gym that can also fit in your hand luggage! Traveling, but don’t want to miss a workout set? Grab a couple of lightweight yet fully functional resistance bands with you.

The next time you don’t feel like going to the gym doesn’t mean you shouldn’t workout your arms at all. You can do it in your home, with resistance bands.

What Are Resistance Bands?

Resistance bands are nothing but elastic bands that are used for strength training. They excel at gradually building strength so are a natural choice for rehab. According to a 2019 study, resistance bands are as effective as traditional free weights. They help activate and tone the muscles and build strength. Like dumbbells and kettlebells, resistance bands offer a simple yet effective way to get an all-around strength workout at home or during travel. 

Resistance bands work your muscles as weights do – your muscles contract to generate force to stabilize and control the desired movement, and the body can move and expand the range of motion in certain exercises. 

Resistance bands are inexpensive. Just bear in mind that the thicker the band, the more resistance it will have and the harder the exercises will become. Select a variety pack so you always have varying resistances to choose from.

Regular resistance band training can improve balance and mobility. These bands make the perfect companion for those wanting to exercise when traveling. They are extremely lightweight and can easily be stored in your luggage.

There are different resistance bands for different kinds of exercises.

  • Therapy bands: Therapy bands are gentle on the body and are often used by a physical therapist to treat an injury or illness resulting in problems with functional mobility.
  • Mini bands: These are small bands best used to train and strengthen the lower body like the glute and thighs.
  • Figure 8: A figure 8 band is a bit shorter in length compared to a regular resistance band and features soft foam handles which provide an easier and more comfortable grip. 
  • Compact resistance bands: Compact resistance bands feature a tube of around 4 feet with two plastic handles on the end. They have the most varied use and can be used to train both the upper and lower body. 

Resistance Band Arm Workout #1- Standing Bicep Curl 

Resistance Band Bicep Curl is a unique and fun way to strengthen your biceps without picking up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract to tone and strengthen your arms.

Standing Bicep Curl
Standing Bicep Curl

How To Do a Standing Bicep Curl?

  1. Stand with your feet shoulder-width apart and placed over the middle of the band.
  2. Grab a handle in each hand, starting with your arms down at your sides.
  3. With your palms facing in front of you, slowly curl your hands up to your shoulders, squeezing your biceps and keeping your elbows next to your sides.
  4. Repeat for 12-15 reps.

Resistance Band Arm Workout #2 – Banded Tricep Extension

The resistance band tricep extension is an effective way to build strength and power in your triceps. As the name implies, the tricep extension targets the triceps muscle, located in the back of the upper arm. Properly done, the tricep extension helps strengthen and tone the back of your upper arm.

Banded Tricep Extension
Banded Tricep Extension

How To Do a Banded Tricep Extension?

There are two ways to perform Banded Tricep Extensions: 

  1. Standing on the band, reaching back behind your head to grab the band.
  2. With the band securely attached to something like a well-secured door or foot of a bed if you’re kneeling, and reaching back behind your head to grab the band.
  3. Stand with one foot slightly further ahead than the other.
  4. Loop your resistance band underneath the heel of your back foot.
  5. Take both ends in your hands and bring the resistance band up behind your back till it is above your head.
  6.  Bend your elbow to lower the resistance bands behind your head. Keep bending until your elbows are at a 90-degree angle.
  7. When you have reached the correct angle, raise your arms again, and bring the resistance back up above your head.
  8. Repeat for 12-15 reps.

Keep in mind that your elbows should be above your shoulders, and in line with your ears the entire time, and the only movement should be you straightening your elbows to reach up as high as you can. 

Resistance Band Arm Workout #3 -Banded Tricep Kickback

With proper form, the tricep kickback can enhance stability and flexibility in your shoulders and arms. By growing your upper body strength and range of motion, the tricep kickback prepares you for everyday movements like lifting, pushing, or swimming.

Banded Tricep Kickback
Banded Tricep Kickback

How To Do a Banded Tricep Kickback? 

  1. Stand in a forward bend position with your feet together, positioned over the center of the band.
  2. Holding each end of the band, position your arms at your sides with your palms facing behind you.
  3. Bend at your elbows, keeping them tucked by your sides until your forearms are parallel to the floor.
  4. Press down your arms, pushing the band behind your body until your arms are fully extended.
  5. Lower back down.
  6. Repeat for 8–10 reps.

Resistance Band Arm Workout #4 – Concentration Curl

The concentration curl targets the biceps and helps to develop muscle strength and power. This exercise improves body aesthetics and function and also sculpts the front portion of the upper arm.

Concentration Curls
Concentration Curls

 How to do a Concentration Curl?

  1. Start in a forward lunge position, your right leg in front, and place the middle of the band under your right foot.
  2. Grasp one end of the loop band with your right hand, resting your elbow on the inside of your knee.
  3. With your palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top.
  4. Slowly lower the band back down.
  5. Repeat for 8–10 reps before switching sides.

Resistance Band Arm Workout #5 – Banded Lat Pull Down

Given the name of the exercise, it comes as no surprise that the banded lat pulldown primarily works your lats. The banded lat pulldown is one of the best exercises to strengthen your back and improve your posture.

Banded Lat Pull Down
Banded Lat Pull Down

How To Do a Banded Lat Pulldown?

  1. Standing with feet hip-width apart, hold one end of the resistance band in each hand, palms facing down, and extend your arms out in front of you at shoulder height.
  2. Engaging your core and squeezing your back muscles together, pull the band apart by extending your arms out to the sides.
  3. Do 15 reps.

Resistance Band Arm Workout #6 – Band Shoulder Press

Resistance Band Overhead Press is an exercise that strengthens the shoulder muscles and increases the stability of the body. This exercise targets the shoulders, back, and triceps. It improves stability, mobility, and posture.

Band Shoulder Press
Band Shoulder Press

How To Do a Band Shoulder Press?

  • Stand in the middle of the band, grasping the handles in your hands with an overhand grip. Tighten your core.
  • Press the handles of the band up, pausing when your upper arms are parallel with the ground and the band is behind your arms, then press all the way up.
  • Keep a soft bend in your elbows, and slowly lower to the starting position.
  • Repeat for 15 reps.

Frequently Asked Questions 

  • Do resistance bands build strength or just tone?
  • Resistance band exercises are great for toning arms and just building strength in general. Working out with resistance bands is one option for resistance training that allows you to work out at home or abroad, using just one piece of equipment. 

  • What arm muscles do resistance bands develop?
  • Resistance band exercises for arms can be great for building strength and increasing mobility and flexibility in your upper body. Resistance bands develop – shoulders, chest, lats, biceps, and triceps.

  • How long does it take to see results from using resistance bands?
  • If you are new to resistance training generally in 2-4 weeks you will see observable results, with an increase in muscle tone, decrease in body fat and increase in strength.

  • Can resistance bands snap?
  • If you leave your resistance bands in direct sunlight or hot dry conditions, the latex can become brittle and even crumbly. When you stretch a band that has become dry, it will easily snap.

  • Is it good to do biceps and triceps together?
  • It is fine to work the tricep and biceps on the same day. The biceps and triceps are both located in the upper arm, though they are situated in different areas. Because they belong to different muscle groups: one posterior and one anterior, you can perform same-day bicep and tricep workouts.

    Related reads:

    Cheap Amazon Resistance Bands

    8-Minutes Sculpted and Toned Arm Workout

    Full body Resistance Band Workout

    Resistance Band Lower Body Workout

    Conclusion – Portable, without compromise

    A good arm workout is something anyone can benefit from. A resistance band workout will make it even easier for you to get in those workouts when you can’t make it to the gym or when all the machines are occupied.

    These 6 Best Resistance Band Arm Workouts are suitable for both beginners as well as advanced fitness enthusiasts. Use them to spice up your routine or to challenge yourself with an increased difficulty level.

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