10+ Resistance Band Arm Exercises You Can Do While Watching Netflix

Have you ever wondered how to maximize your arm gains with minimal equipment?

Are you curious about the benefits of incorporating resistance bands into your workout regimen?

Perhaps you're searching for a fun and efficient way to target multiple muscle groups simultaneously.

Well, we’ve got you covered.

This article will be all about the compound resistance band exercises for arms.

From bicep curls to tricep extensions, we've compiled a list of workouts that will help tone your arms.

Get ready to experience a full range of motion and challenge your muscles in ways you never thought possible:

Best Arm Exercises with Bands

Here is a list of compound resistance band workouts for arm toning and strength:

1.     Resistance Band Biceps Curl

This exercise effectively targets the biceps, promoting muscle growth and strength.

The constant tension provided by the resistance band ensures a challenging workout, engaging the entire bicep muscle for improved definition and tone.

Step-By-Step Guide:

• Stand with both feet on the resistance band, ensuring it's securely under the arches.
• Hold one end of the band in each hand, arms fully extended, and palms facing forward.
• Keep your elbows close to your body and exhale as you curl your hands towards your shoulders.
• Inhale as you slowly lower your hands back to the starting position.
• Repeat for the desired number of repetitions.

2.     Bow & Arrow

This rotational exercise challenges the muscles in the arms and engages the core and obliques.

The resistance band adds resistance to the twisting motion, promoting functional strength and enhancing overall arm and torso coordination.

Step-By-Step Guide:

• Anchor the resistance band at chest height.
• Stand sideways to the anchor point, holding the band with both hands.
• Extend your arms forward, and then rotate your torso away from the anchor, pulling one hand back like drawing a bow.
• Inhale as you return to the starting position.
• Repeat on the other side for the desired number of repetitions.

3.     Resistance Band Tricep Kickbacks

Focusing on the triceps, this exercise helps tone and strengthen the back of the arms.

The resistance band allows for a full range of motion, effectively isolating the triceps and promoting muscle definition while avoiding excessive strain on the joints.

Step-By-Step Guide:

• Stand with one foot on the resistance band, bending slightly at the waist.
• Hold the band with one hand, keeping your elbow close to your body.
• Extend your arm backward, straightening it fully while keeping the upper arm stationary.
• Squeeze your triceps at the end of the movement.
• Inhale as you return to the starting position and repeat on the other arm.

Resistance Band Exercises For Flabby Arms

Let's take a quick look at some band workouts for arms:

4.     Resistance Band Front Pull Apart

By targeting the shoulders and upper back muscles, the front pull apart with a resistance band helps enhance shoulder stability and posture.

This compound resistance band arm exercise also engages the deltoids, promoting better shoulder development and reducing the risk of imbalances.

Step-By-Step Guide:

• Stand with feet shoulder-width apart, holding the resistance band in front of you with both hands.
• Keep your arms straight and exhale as you pull the band apart, bringing it to shoulder level.
• Squeeze your shoulder blades together at the end of the movement.
• Inhale as you return to the starting position.
• Repeat for the desired number of repetitions.

5.     Resistance Band Seated Double Arm Row

The seated double arm row with a resistance band targets the upper back muscles, including the lats and rhomboids.

This compound movement contributes to a well-defined back, improves overall posture, and supports a healthy spine.

Step-By-Step Guide:

• Sit on the floor with your legs extended and loop the resistance band around the soles of your feet.
• Hold one end of the band in each hand, palms facing each other.
• Sit up tall and exhale as you pull the band towards your chest, squeezing your shoulder blades.
• Inhale as you slowly release the tension and return to the starting position.
• Repeat for the desired number of repetitions.

6.     Resistance Band Chest Fly

Engaging the chest muscles and arms simultaneously, the resistance band chest fly is a valuable compound resistance band arm workout for building upper body strength.

It targets the pectoral muscles and provides constant tension throughout the movement, contributing to improved chest definition and overall upper body aesthetics.

Step-By-Step Guide:

• Anchor the resistance band at chest height.
• Stand facing away from the anchor point, holding one end of the band in each hand.
• Step forward to create tension in the band.
• Exhale as you bring your arms forward, hugging your chest.
• Inhale as you return to the starting position.
• Repeat for the desired number of repetitions.

Here, we will talk about some resistance band arm workouts that beginners can do easily:

Best Resistance Band Arm Workouts

Here are a few more reisistance band exercises for arms that are too good to be true:

7. Band-Resisted Push-Ups

This band exercise for arms focuses on the triceps, chest, and shoulders, building greater strength and size in the upper arms.

The added resistance helps develop a fuller, more muscular appearance while boosting endurance. This exercise is excellent for creating firm, toned arms and enhancing overall upper body power.

Step-By-Step Guide:

• Loop the resistance band around your upper back, with each end in one hand.
• Ensure the band sits securely around your back just above your shoulder blades.
• Place your hands shoulder-width apart on the floor, and extend your legs straight behind you, balancing on your toes in a plank position.
• Bend your elbows to lower your body towards the floor, keeping your core engaged and elbows close to your sides.
• Press through your palms to push back up, engaging your chest, shoulders, and triceps.

8. Bent-Over Resistance-Band Rear Delt Flies

It effectively targets the rear deltoids, enhancing shoulder stability and posture while adding definition to the upper arms.

This exercise improves the balance between front and back shoulder muscles, contributing to a well-rounded arm shape. It's great for refining arm symmetry and supporting a strong upper body.

Step-By-Step Guide:

• Step onto the middle of a resistance band with both feet, about hip-width apart.
• Hold each end of the band in each hand, with a slight bend in your elbows.
• Bend forward at your hips, keeping your back straight and torso parallel to the floor.
• With your arms slightly bent, start with your hands together below your chest, palms facing each other.
• Slowly lift your arms out to the sides, squeezing your shoulder blades together as you lift.
• Keep the movement controlled, only lifting until your arms are in line with your shoulders.
• Slowly lower your arms back down, resisting the band on the way down. This is one rep.

9. Resistance Band Overhead Press

This powerful compound shoulder and tricep exercise builds impressive arm size while developing shoulder strength and stability.

The overhead pressing motion engages your triceps throughout the entire range, making it one of the best resistance band exercises for bigger arms.

Step-By-Step Guide:

• Stand on the center of the resistance band with feet shoulder-width apart
• Hold one end of the band in each hand at shoulder height, palms facing forward
• Engage your core and maintain a neutral spine
• Exhale as you press both hands overhead until arms are fully extended
• Hold the peak contraction for 1 second, squeezing your triceps
• Inhale as you control the descent back to shoulder height
• Keep your elbows slightly in front of your body throughout the movement

Recommended: 3-4 sets x 10-15 reps | Medium to Heavy Band

10. Resistance Band Close-Grip Press

The close-grip resistance band press is a devastating tricep compound exercise that also hammers your inner chest.

This movement is superior for building tricep mass compared to isolation exercises because it allows for heavier resistance and greater mechanical tension.

Step-By-Step Guide:

• Anchor the resistance band at chest height behind you
• Face away from the anchor, holding one end in each hand
• Position your hands close together at chest level (6-8 inches apart)
• Step forward to create tension, feet staggered for stability
• Exhale as you press your hands forward and slightly upward
• Focus on tricep contraction, extending arms fully
• Inhale as you return to starting position with control
• Keep elbows tucked close to your body throughout

Recommended: 3-4 sets x 12-18 reps | Medium Band

11. Resistance Band High Pull

This explosive compound pulling exercise develops upper body power while sculpting your biceps, shoulders, and upper back.

The high pull is excellent for athletic arm development and improving pulling strength for compound arm movements.

Step-By-Step Guide:

• Stand on the resistance band with feet hip-width apart
• Hold one end in each hand, arms hanging straight down
• Slightly bend your knees and hinge forward at the hips
• Explosively pull the band upward, leading with your elbows
• Bring your hands to chest/shoulder height, elbows high and wide
• Your elbows should finish higher than your hands
• Lower with control back to starting position
• Maintain a slight forward lean throughout

Recommended: 3-4 sets x 10-12 reps | Light to Medium Band

12. Resistance Band Arnold Press

Named after Arnold Schwarzenegger, this advanced compound shoulder and arm exercise provides comprehensive shoulder and tricep development through its unique rotating motion.

The Arnold press works all three deltoid heads plus your triceps, making it one of the most complete arm and shoulder exercises available.

Step-By-Step Guide:

• Stand on the resistance band with feet shoulder-width apart
• Hold one end in each hand at shoulder height
• Start with palms facing your body (like the top of a bicep curl)
• As you press upward, rotate your hands so palms face forward
• Continue pressing until arms are fully extended overhead
• At the top, palms should face forward with arms straight
• Reverse the motion: rotate palms back as you lower to starting position
• End with palms facing you again at shoulder height

Recommended: 3-4 sets x 8-12 reps | Medium Band

Complete Resistance Band Arm Workout Routines

Beginner Arm Builder (20-25 Minutes)

Goal: Learn proper form, build foundational arm strength, establish mind-muscle connection

Equipment: Light resistance band

Warm-Up (5 minutes):

• Arm circles: 20 forward, 20 backward
• Band pull-aparts: 2 sets x 15 reps
• Shoulder dislocations with band: 2 sets x 10 reps

Workout:

1. Resistance Band Biceps Curl
• 3 sets x 12-15 reps
• Rest: 45 seconds
• Focus: Slow, controlled movement
2. Resistance Band Tricep Kickbacks
• 3 sets x 12-15 reps (each arm)
• Rest: 45 seconds
• Focus: Full extension at the top
3. Resistance Band Front Pull Apart
• 3 sets x 15-20 reps
• Rest: 30 seconds
• Focus: Squeeze shoulder blades together
4. Band-Resisted Push-Ups
• 3 sets x 8-12 reps
• Rest: 60 seconds
• Modification: Knee push-ups if needed
5. Resistance Band Seated Double Arm Row
• 3 sets x 12-15 reps
• Rest: 45 seconds
• Focus: Pull elbows back, not just hands

Cool-Down (5 minutes):

• Tricep stretch: 30 seconds each arm
• Bicep stretch: 30 seconds each arm
• Shoulder stretch: 30 seconds each side

Frequency: 2-3 times per week with at least one rest day between sessions

Intermediate Strength Builder (30-35 Minutes)

Goal: Build arm muscle mass, increase strength endurance, develop balanced upper body development

Equipment: Medium resistance band (or two light bands)

Warm-Up (5 minutes):

• Dynamic arm swings: 2 sets x 15 reps
• Band pull-aparts: 2 sets x 20 reps
• Resistance band overhead press (light): 2 sets x 12 reps

Workout:

1. Superset A (Repeat 4 times):
• Resistance Band Overhead Press: 12-15 reps
• Resistance Band Biceps Curl: 15-18 reps
• Rest: 60 seconds between supersets
2. Superset B (Repeat 4 times):
• Resistance Band Close-Grip Press: 12-15 reps
• Resistance Band Seated Double Arm Row: 12-15 reps
• Rest: 60 seconds between supersets
3. Superset C (Repeat 3 times):
• Bow & Arrow: 10-12 reps (each side)
• Resistance Band Tricep Kickbacks: 15-20 reps (each arm)
• Rest: 45 seconds between supersets
4. Finisher (2 rounds):
• Band-Resisted Push-Ups: Max reps
• Resistance Band High Pull: 15-20 reps
• Resistance Band Chest Fly: 15-20 reps
• Rest: 90 seconds between rounds

Cool-Down (5 minutes):

• Full arm stretching routine
• Light resistance band shoulder mobility

Frequency: 3-4 times per week, alternating with other muscle groups

Advanced Muscle Building (40-45 Minutes)

Goal: Maximize arm hypertrophy, develop peak strength and size, advanced muscle definition

Equipment: Heavy resistance band (or multiple bands combined)

Warm-Up (5 minutes):

• Full dynamic upper body warm-up
• Activation exercises with light band

Workout Structure: Progressive overload with advanced techniques

Phase 1 - Compound Strength (20 minutes):

1. Resistance Band Arnold Press
• 4 sets x 8-10 reps
• Rest: 90 seconds
• Tempo: 3-1-2 (3 sec down, 1 sec pause, 2 sec up)
2. Resistance Band High Pull
• 4 sets x 10-12 reps
• Rest: 75 seconds
• Focus: Explosive concentric, controlled eccentric
3. Resistance Band Seated Double Arm Row (Heavy)
• 4 sets x 10-12 reps
• Rest: 75 seconds
• Add 2-second pause at peak contraction

Phase 2 - Targeted Hypertrophy (15 minutes):

4. Drop Set: Resistance Band Biceps Curl
• Set 1: Heavy band x 8-10 reps
• Immediately switch to medium band x 12-15 reps
• Immediately switch to light band x 15-20 reps
• 3 total drop sets
• Rest: 2 minutes between drop sets
5. Drop Set: Resistance Band Close-Grip Press
• Set 1: Heavy band x 8-10 reps
• Immediately switch to medium band x 12-15 reps
• Immediately switch to light band x 15-20 reps
• 3 total drop sets
• Rest: 2 minutes between drop sets

Phase 3 - Metabolic Finisher (8 minutes):

6. AMRAP (As Many Rounds As Possible) in 8 minutes:
• Band-Resisted Push-Ups: 10 reps
• Bow & Arrow: 10 reps (each side)
• Resistance Band Front Pull Apart: 20 reps
• Resistance Band Tricep Kickbacks: 15 reps (each arm)

Cool-Down (5 minutes):

• Deep stretching for all arm muscles
• Foam rolling for upper body
• Breathing exercises

Frequency: 3-4 times per week with proper recovery nutrition

Advanced Techniques to Incorporate:

• Tempo Training: Slow down eccentric phase (3-4 seconds)
• Pause Reps: Hold peak contraction for 2-3 seconds
• Partial Reps: Add 5-8 partial reps after reaching failure
• Isometric Holds: Hold the hardest position for 20-30 seconds
• Band Thickness Progression: Gradually use thicker bands monthly

Conclusion 

Experiment with these compound resistance band arm exercises, discover what works for you, and shape those arms you’ve always wanted to have.

Whether you're at home, in the gym, or on the move, let the versatility of resistance bands be your guide to stronger and more defined arms.

So, what are you waiting for?

Grab those bands and let the gains begin.