10 Resistance Band Arm Exercises

Resistance bands. They don’t get enough credit. Think about how useful they are! They’re lightweight, easy to store, easy to travel with, and easy to adjust resistance (think weight swapping). Most importantly, one resistance band is a universal gym in itself. From arm, to legs, butt, back, abs, and chest, one resistance band can sculpt you from head to toe.

Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion.

1) Bicep Curl – 1 minute

2) Wide Curl – 1 minute
Wide Curl-band

3) Half Curl – 1 minute

4) Right Hand Curl, Left Hold – 1 minute each side
Right Hand Curl, Left Hold

5) Tricep Kickbacks – 1 minute

6) Tricep Extension – 1 minute
7) Single Arm Tricep Extension – 1 minute each side

8) Shoulder Press – 1 minute

9) Left Arm Press, Right Hold – 1 minute each side
Left Arm Press, Right Hold

10) Uppercuts – 1 minute

If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.

Beginner’s LevelIntermediate LevelAdvanced Level
1 round2 rounds3 rounds

If you have purchased new resistance bands, some need to be broken in and are challenging initially. Start with a lighter weight band and build up to a more challenging band.

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