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Hello everyone, and welcome to yet another resistance band workout post. Today I will talk about my favorite resistance band arm exercises. I am falling more and more in love with my resistance bands after injuring my wrist a few weeks ago. They give an incredible workout but minimize the risk of (more) injury. And as a bodyweight workout lover, I also love how many band exercises are a hybrid with calisthenics, too. These will involve strengthening and toning your biceps, triceps, and forearms.
As with other exercises with this type of equipment, the best way to see results with resistance band arm exercises is through slow and controlled reps.
Resistance Band Arm Exercises: WARMUP
Start this workout with two of my resistance band mainstays.
Resistance Band Front Stretches
Stretch the band in front of you, focusing on your triceps but not overworking them. Stretch enough to give the band some tension.
10 Reps
Shoulder Dislocates
Here it is again. Hold the band taut in front of you and lift over your head, back behind your body as far as you can go. The more often you do this move, the more you will be able to reach back.
10 Reps
Resistance Band Arm Exercises: Round 1
You don’t have to move at all between these first two workouts. Do this round twice!
Bicep 1: Bicep Curls
Stand with both feet on your band. Grip the handles of your bands at your hips with your palms facing in front of you. Keep your elbows tucked into your side and slowly bring your hands up using your biceps. Feel free to do variations of this – palms up, palms sideways (hammer curls), or palms down.
10-15 reps or until failure
Tricep 1: Tricep Kickbacks
Still standing on the band, bend forward with a straight back, and bring your bent elbows slightly behind you. Like the bicep curl, you need to keep your elbows tucked at the sides as you slowly “kick” you hands behind you and try to straighten your arms, focusing on your triceps.
10-15 reps or until failure
Resistance Band Arm Exercises: Round 2
One seated, one standing back up. Do this round twice!
Bicep 2: Seated Single Bicep Curls
Sit down on a chair or bench and place one foot firmly on the band. Grip both ends of it with the opposite hand and rest your elbow on your inner thigh (you will lean forward). Without moving your elbow, slowly curl your hand up towards your shoulder, focusing on your bicep. Repeat with the other arm.
8-12 reps or until failure
Tricep 2: Tricep Extensions
Stand on the band and bring the grips behind your head with your elbows bent at about 90-degrees. Keeping your elbows locked, slowly push your hands up to the ceiling, focusing on your triceps.
8-12 reps or until failure
Resistance Band Arm Exercises: Round 3
You will move to the floor with this round. Do this round twice.
Bicep 3: Seated Rows
Sit down with your legs extended in front of you. You can either place the center of the band around the soles of your feet, or anchor the center of the band. Hold the grips in each hand and, like a rowing machine (or, y’know, a rowboat), pull your arms back until your elbows are completely bent.
10-15 reps or until failure
Tricep 3: Resistance Band Push Ups
This push up is like any other push up, except you have the band strapped against your back with your hands gripping it against the floor. You’ll feel the extra resistance from the first rep. To really target your triceps, do close-grip push ups.
10-20 reps or until failure
Resistance Band Arm Exercises: Round 4
You can do both of these with the band anchored in the same spot. Do this round twice.
Bicep 4: Bayesian Curls
Anchor the center of the band on the floor. Grip both ends with one hand and turn away from the band. Move forward and place one foot firmly in front of the other. Stretch out your arm behind you but make sure the band is still taut. Slowly bring your hand up to your shoulder, focusing on your bicep as you do so. Repeat for the other arm.
Repeat 8-12 times or until failure
Tricep 4: Skull Crushers
You can also do this exercise lying on top of the band, but it is more efficient to just leave it anchored where it was for the Bayesian curl. Lie down on the floor with your head close to the anchor. You most likely will NOT hold the handles for this one – grip the bands higher up so there is a little tension when you bend your elbows at the sides of your head. Slowly push the band up to the ceiling, and then bring it back down to the side of your head (hence the name).
8-12 reps or until failure.
Resistance Band Arm Exercises: FINAL ROUND
Repeat this single combo-exercise twice.
Bicep & Tricep FINAL: Hammer Curl to Full Arm Extension
Leave the band anchored on the floor and stand far enough away from it to add tension while holding both ends in your hand at your side. Perform the hammer curl, and then slowly bring your arm back down and perform the extension without ever pausing. Repeat for the other arm.
5-10 reps or until failure
Resistance Band Arm Exercises: Conclusion
Do these resistance band arm exercises make your arms feel like jelly? If not now, then they probably will later! I hope you enjoyed this intense arm workout. Again, with my wrist injury, these resistance band workouts have been a true blessing. They allow me to keep my wrist straight without worrying about gravity causing my wrist to accidentally bend in a way it is not supposed to. But injury or not, these resistance band arm exercises are an excellent way to build and strengthen your biceps, triceps and forearms. And as always, remember to stretch!
Do you do resistance band arm exercises at home? What are some of the moves you like to do but don’t see in this post? Let me know in the comments below!
