10 Resistance Bands for Arms

10 Resistance Bands for Arms

Resistance bands are frequently used because they are simple to use and have a ton of uses. Resistance band exercises for the arms, like the ones we demonstrate below, can be combined to create a fantastic full-body workout. In neither case will you have to use a single dumbbell or kettlebell. Resistance bands can also be a great way to ease back into strength training if you’re new to it or have just recently recovered from an injury.

Arm exercises with resistance bands can be excellent for enhancing your upper body’s mobility and flexibility in addition to strengthening your arms. After a long day at a desk job, exercises like the resistance band push-out, pull-apart, and overhead stretch can all help you relax your shoulders.

You can use resistance bands to give your arms a workout by reading on.

Is Resistance Bands Good for Your Arms?

Do resistance bands provide a good arm workout? YES! I adore lifting heavy weights and doing strength training.

However, resistance bands (affiliate) put your muscles through novel strains.

Resistance bands (affiliate) keep your arm muscles contracted continuously in place of lifting a weight. As a result of the time under tension, your arm muscles must work harder with each rep.

Research shows that resistance bands (affiliate) are a comparable alternative to dumbbells when it comes to muscle engagement, specifically in upper body exercises (Journal of Human Kinetics). Your upper body’s flexibility and mobility can be greatly improved by performing resistance band exercises for your arms.

Other benefits to using resistance bands include:

  • Increased muscle control and stimulus (you must keep the band tight throughout the movement).
  • Stabilization and activation of the core.
  • various options for exercise.
  • Cheap and simple to store in a home gym or carry while traveling.
10 Resistance Bands for Arms

What Are the Best Resistance Band Arm Exercises?

Sitting Double Arm Row

The Sitting Double Arm Row is the following arm exercise using resistance bands. Another move that you can perform using either a short resistance band or a small loop band. Your biceps and upper back are worked by this exercise.

Small loop band: Put the band around your feet as you squat down. Grab the side of the loop that is opposite your feet, then pull your elbows straight back until your hands are in line with your torso. Release gradually in the direction of your feet.

Longer resistance band: Put the middle of the band around the soles of your feet while seated on your bottom. When holding both arms out straight, lightly tensioned grips should be made on each end of the band.

Holding the band firmly, move your elbows straight back until your hands are in line with your torso. Release then gradually moves toward your feet.

Bicep Curls

The following exercise is a bicup curl. Your biceps, the muscles in front of your arms, are tightened and toned as a result. A shorter resistance band or a small loop band both respond well to this maneuver.

Small loop band: Place the loop band’s one side under your knees while you are squatting on the ground. Straighten your back and place your palms up while holding onto the other side of the loop band. Keep your hands apart by shoulder-width.

Curl your hands gradually up to your shoulders. Let them go again gradually.

Longer resistance band: Holding one end in each hand, stand in the resistance band’s middle. Curl your hands up to your shoulders with the palms facing forward. Let them go again gradually.

One Arm Row

A one-arm row is the name of the initial movement. This move can be executed using either the longer resistance band or a small loop band. Your upper back and biceps are worked during this exercise.

Small loop band: Take the band, hold one end firmly in place, and extend your arm straight in front of you. While using your other arm to grasp the other end of the band, keep that arm steady.

The second hand should be used to pull the band firmly, pulling straight back until your hand is parallel to your chest or shoulders. Give your second hand a gentle release.

Keep your first arm straight and firmly in place throughout the movement.

Longer resistance band: The small loop band’s instructions are to be followed. The only difference is that you might need to try different positions for holding the band in your stabilizing hand to find the right amount of resistance.

Have more slack hanging from your hand to make the movement feel harder. Hold the resistance band closer to the end if you want it to feel easier.

Lat Pulldown

The lat pulldown is the next arm resistance exercise. Both a shorter resistance band and a small loop band are effective for this exercise.

The upper back is worked during this exercise. It aids in toning and strengthening the muscles that support spinal stability and good posture.

Small loop band: With the band held taut in between them, place both hands inside the loop band and hold them straight up in the air. Your palms should be facing forward, and your arms should be at shoulder width.

Once your hands are slightly tilted back, slowly lower your elbows until the loop band is behind your head. Return to an overhead position gradually.

Longer resistance band: Simply hold the resistance tightly with your hands shoulder-width apart, then follow the same instructions for the loop band.

Chest Press: Two Arms

The chest press is the following resistance band exercise. You must perform the chest press with both arms at the same time in order to perform this exercise with a longer resistance band. Your chest, triceps, and biceps are all worked by this exercise.

Start by holding the resistance band so that its center wraps around your upper back and one end is in each hand. The resistance band should be just below shoulder height.

The next step is to gradually extend both arms. To achieve the desired level of resistance, you might need to experiment with various slack configurations in the band.

Lengthen the string hanging from your hands to make it feel harder. Hold the resistance band closer to the ends if you want it to feel easier.

Tricep Kickback

The Tricep Kickback is the following arm exercise you can perform using resistance bands. A longer resistance band is ideal for this exercise because it targets your triceps.

Put your front foot in the middle of the resistance band as you begin by standing in a lunge. Hold the resistance band’s ends firmly to create a slight tension.

With your elbows bent 90 degrees, tilt your hips forward at a 45-degree angle. As you extend your hands back until your arms are straight, keep your elbows firmly tucked in at your sides.

Pay attention to maintaining a tight core and pulled-in shoulder blades. Repeat while slowly bending your arms back to a 90-degree angle.

Tricep Extension

The Tricep Extension is the next exercise, which targets your triceps. With a longer resistance band, this exercise is most effective.

With one hand, hold the resistance band behind your back. Reach behind you with your other hand and grasp the band at the base of your back.

Extend your top arm straight up toward the sky while keeping your elbow straight. Return your arm to its starting position by bending it slowly.

Make sure your arm only moves at the elbow during this motion. The remainder should remain in place.

Overhead Pull Apart

The overhead pull apart is the next exercise on the best resistance band exercises for arms list. This exercise tones your triceps, shoulders, and upper back muscles.

Small loop band: Holding the resistance band in both hands, stand with your feet shoulder-width apart. Lift your arms straight up into the air.

Pull both arms slowly apart and toward your sides while maintaining a straight arm position. Returning slowly to the starting position, extend your arms. Throughout the exercise, pay attention to keeping your arms parallel to your body.

Longer resistance band: Just hold the resistance tightly with your hands shoulder-width apart, then follow the same instructions for the loop band.

The longer resistance band’s thinner construction will likely allow you to lower it further. Stop when your arms are parallel to the ground, then slowly return the band to its starting position.

Tricep Pulldown

The Tricep Pulldown is the next exercise, which targets the triceps, which are located at the back of your upper arms.

Small loop band: Start by assuming a standing position with your feet shoulder-width apart and your abs tight. Leaning against your right shoulder, hold the band in your left hand.

Your right hand should be positioned inside the band, and you should bend your elbow to a 90-degree angle. Extend your right hand down toward the ground until it is parallel to your body while keeping your elbow firmly at your side. Releasing back to the starting position slowly.

Longer resistance band: The longer resistance band requires the same procedures; you simply hold it slightly differently in the beginning position. Hold the resistance band at your right shoulder with your left hand holding it in the middle.

With your right hand, grasp the resistance band about 5 to 6 inches beneath your left hand. When you hold your arm at a 90-degree angle, the resistance band should feel loose.

10 Resistance Bands for Arms

Front Raise

The Front Raise is yet another excellent arm exercise using resistance bands. The front of the shoulders and the middle of the back are the areas that the Front Raise focuses on. A longer resistance band is ideal for this exercise.

Put your front foot on the middle of the resistance band as you lunge forward. Hold the resistance band’s ends firmly in each hand. Keep your palms facing backward.

Lift both hands straight up in front of you until they are parallel to the ground while maintaining a strong core. Return your arms to the starting position gradually.

Safety and Precautions

It’s crucial to consult your doctor before beginning an exercise program, especially if you suffer from any chronic health issues. Even though this exercise strengthens your rotator cuff and can help you avoid injuries in the future, you should consult your doctor or physical therapist before beginning it if you are still healing from shoulder surgery or an injury.

Being efficient, affordable, and easily transportable, resistance bands are a fantastic tool to have on hand. As your strength increases, you can challenge yourself with resistance bands because they have different resistances or tension levels.

Before beginning the exercise, always check your bands for wear and tear to prevent injury.2 Also, keep them away from extreme temperatures since this could cause them to crack or snap. Make sure you are standing on a solid surface and maintain a tight core while engaging in band exercises. To make bands easier to hold while performing the exercise, look for bands with handles. Remind yourself to maintain proper form by posing in front of a mirror.), and stop if you feel any pain.


The resistance bands are wonderful, in our opinion. You can exercise anywhere, at any time, thanks to their convenience. They even fit into your gym bag. Additionally, they assist you in working every arm muscle group, no matter how big or small, so you can feel fit all over. Resistance bands are also the ideal equipment for increasing the level of difficulty. You will expend more energy the more resistance you have. Try it now if you won’t mind!

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