If you have been longing for a workout that puts no strain on your wallet, you’ve got a treat ahead.
Resistance bands are an easy-to-use, low-cost alternative to more expensive gym machines or free weights.
Whether you're just starting out with arm workouts or looking to take your fitness game up a notch, resistance bands offer a great way to get the job done.
This blog post'll explore some of our favorite arm workouts using resistance bands.
Get ready to break out of your comfort zone and flex those biceps in style:
Resistance Band Arm Workouts For Mass
Listed below are the best arm workouts with resistance bands for beginners and pros:
1. Resistance Band Biceps Curl
Resistance band biceps curls are an effective way to strengthen and tone the biceps, one of the most visible muscles in your arms.
This exercise helps improve the size and definition of your biceps, making your arms look more sculpted and powerful.
It also engages the forearms and, to some extent, the shoulders, promoting overall upper body strength and stability.
Step-By-Step Guide
- Begin by placing the center of the resistance band under the arches of both feet. Stand with your feet shoulder-width apart.
- Grasp the resistance band handles with an underhand grip, so your palms are facing forward.
- Keep your arms fully extended, and your elbows close to your sides.
- Exhale and slowly curl your hands towards your shoulders, contracting your biceps. Ensure your upper arms remain stationary throughout the movement.
- Inhale as you carefully lower the handles back to the starting position.
- Repeat for the recommended number of repetitions.
2. Resistance Band Back Press
The resistance band back press primarily targets the triceps, the muscles at the back of your upper arms, which are essential for pushing movements.
By strengthening these muscles, you can improve your pushing strength, which is beneficial for activities like pushing doors, lifting objects, or performing push-up variations.
Additionally, this at-home arm workout with a resistance band engages the upper back and shoulder muscles, promoting better posture and stability in the shoulder joint.
Step-By-Step Guide
- Anchor the resistance band at a low point, such as a sturdy post or base. Ensure the anchor is secure.
- Stand facing away from the anchor point and hold the handles in each hand at shoulder height. Your palms should be facing down.
- Step forward to create tension in the band. The further you step away from the anchor point, the more resistance you'll experience.
- Exhale as you extend your arms straight back, squeezing your triceps and bringing your shoulder blades together.
- Inhale as you slowly return your arms to the starting position, maintaining control over the resistance band.
- Repeat for the recommended number of repetitions.
3. Bow and Arrow
The bow and arrow exercise, also known as the one-arm row with a resistance band, is an excellent way to develop your lats, arms, upper back, and rear shoulder muscles.
It's particularly effective for improving posture and reducing the risk of rounded shoulders.
This exercise enhances your ability to pull and row movements, which are valuable for everyday activities and sports.
Step-By-Step Guide
- Anchor the resistance band at chest height, making sure it's securely fastened.
- Stand with your side to the anchor point and grab the handle with your furthest hand. Keep your elbow bent at 90 degrees.
- Step away from the anchor point with your opposite foot to create tension in the band.
- Exhale as you pull the handle across your chest, keeping your elbow close to your body and engaging your back muscles.
- Inhale as you slowly return the handle to the starting position, maintaining control.
- Complete the desired number of repetitions on one side and then switch to the other.
4. Resistance Band Triceps Kickback
Resistance band triceps kickbacks are a fantastic exercise for isolating and strengthening the triceps, the muscles at the back of your upper arms.
Strong triceps improve the appearance of your arms and enhance your ability to push and extend your arms effectively.
This resistance band arm exercise also engages the stabilizing muscles in your shoulders and upper back, which can contribute to improved shoulder health and overall upper body strength.
Step-By-Step Guide
- Begin by anchoring the resistance band at a low point.
- Stand facing the anchor point, and hold the handles with your palms facing up.
- Take a step back to create tension in the band.
- Exhale as you extend your arms straight back, engaging your triceps. Keep your upper arms close to your body.
- Inhale as you bring your hands back to the starting position, maintaining control over the band.
- Repeat for the recommended number of repetitions.
5. Band Upright Row
The band upright row primarily targets the deltoids (shoulder muscles) and the upper traps, promoting better shoulder strength and stability.
By strengthening these muscles, you can enhance your ability to lift objects overhead and improve your shoulder mobility.
This exercise also engages the muscles in the upper back and upper arms, contributing to a more balanced upper body appearance and better overall posture.
The band upright row is an effective addition to your arm and shoulder workout routine.
Step-By-Step Guide
- Stand on the resistance band with your feet hip-width apart.
- Grasp the handles with both hands, palms facing your body, and let the band hang in front of you.
- Exhale as you pull the band up toward your chin, keeping your elbows higher than your hands.
- Inhale as you lower the band back to the starting position.
- Repeat for the recommended number of repetitions.
Final Verdict
The best arm workouts with resistance bands can help you challenge your muscles and experience long-term health benefits.
If you don’t have barbells or dumbbells, then a resistance band is the perfect alternative.
Choose the intensity and size of the band that fits your workout goals, grab a timer, and get to work.
With consistent training and individualization tailored to your body, you will be well on your way to toned arms in no time.
Ready to get started?
