It’s no secret that resistance bands are a go-to because they’re easy to use and super versatile. You can create a great full-body workout—or simply do resistance band exercises for arms, like what we show below. Either way, you won’t need to pick up a single dumbbell or kettlebell. What’s more, if you’re new to strength training or recently recovering from an injury, resistance bands can be a great way to ease back in.
Resistance band exercises for arms can be great for not only building strength, but also increasing mobility and flexibility in your upper body. Below, moves like the resistance band pull-apart, overhead resistance band stretch, and resistance band push-out can all loosen up your shoulders or reduce tension after a long day at a desk job.
Resistance bands can also be a great travel tool if you’re looking for ways to squeeze in a workout while on the go. They’ll easily fit into a suitcase and won’t add any extra weight to your carry-on. Plus, they’re a fairly inexpensive investment. If you’re looking to buy a band of your own, we like these resistance bands from GoFit or SPRI. Most come in several different tension levels varying from light (meaning little resistance) to heavy (meaning lots of resistance). If you’re really looking to build strength, you may also want to check out braided resistance bands, like these, which tend to offer even more resistance. And although we use bands with handles for the resistance band exercises for arms below, you can also try flat resistance bands like these, which can be even easier to adjust, since you can grip them anywhere (and not just by the handles at the end). One note: We’d suggest staying away from mini bands for the particular routine below. Although those resistance bands can be great for other workouts, they probably won’t work as well for this one.
You’ll need at least one band to complete the resistance band exercises for arms below. Depending on your strength level for various exercises, you may want more than one resistance band at different tensions so you can adjust accordingly. You can use resistance bands with or without handles, though we used ones with handles. Keep in mind that the first time through, you may need to play around to get the tension level just right. You should feel free to do a few practice reps to make sure the tension is sufficiently challenging. You can also use very light resistance and do the moves below as stretches, rather than as strength-building exercises.
For this workout, if you’re doing 10 reps of an exercise, the last two reps should feel difficult, and if you had to do two to three more reps, your form would falter. If the tension feels too easy no matter how tight you pull a band, it’s time to move up to a heavier band.
Our model, Saneeta Harris, is a blogger, SFG Level 1 certified kettlebell trainer, and the founder of @NaturalHairGirlsWhoLift. All products featured on SELF are independently selected by our editors. If you buy something through our retail links, we may earn an affiliate commission.
The Workout
Instructions:
Do each exercise below in order for 10-12 reps, resting as little as possible between moves. Do the entire circuit 2-3 times for a complete upper-body workout.
If you’d like to integrate a few of these into a full-body workout, select 5-6 moves and follow the above protocol. We’d suggest:
- Seated Resistance Band Biceps Curl
- Resistance Band Pull-Apart
- Staggered Stance Resistance Band Row
- Resistance Band Triceps Kickback
- Single-Arm Lateral Raise With Static Hold
- Single-Leg Resistance Band Deadlift
-
Pinterest
Katie Thompson1 Seated Resistance Band Biceps Curl
-
Sit on a chair, bench, or stool with your feet wide.
-
Place one end of your resistance band under your left foot and hold the other end in your right hand, while resting your right elbow on your right thigh.
-
You may need to lean forward slightly to achieve this starting position. I focus on keeping your core engaged and your back straight. Your left hand (that you are not using), can rest at your side or be placed gently on your left thigh (as shown).
-
You should be able to start with your arm at about a 90-degree angle or greater, with the band already taut.
-
Now do a bicep curl by pulling your right hand toward your right shoulder. Keep your shoulder relaxed and focus on just engaging your bicep to pull your hand toward you.
-
Do 10-12 reps, then repeat on the other side.
Works: biceps and triceps
-
Pinterest
Katie Thompson2 Resistance Band Pull Apart
-
Stand with your feet hip-width apart and hold one end of your resistance band in each hand.
-
Raise your straight arms to chest height, palms down, with your hands about 6 inches apart. The band should have a small amount of tension, but not be taut.
-
Now pull the band apart, extending your arms wide to each side, keeping them at the same height.
-
Return your arms to center.
Works: shoulders, chest, back
-
Pinterest
Katie Thompson3 Overhead Resistance Band Stretch
-
Stand with your feet together, core engaged, and hold one end of your resistance band in each hand.
-
With straight arms, lift the band overhead and keep your hands about 6 inches apart so the band has some tension and is not slack.
-
Pull your arms apart, sweeping them down to each side, so they come to be even with your shoulders. Allow the band to pass behind your head (so it comes to touch your upper back).
-
Return to the starting position of holding the band overhead to complete the rep.
Works: triceps, back
-
Pinterest
Katie Thompson4 Resistance Band Push-Out
-
Stand with your feet together, core engaged, and hold one end of the resistance band in each hand with the band stretching across your back. Bend at your elbows to make a 90-degree angle and allow the band to stretch across the midline of your back (about even with your sports bra strap).
-
From this position, engage your back muscles by keeping your shoulders pressed down and squeeze your shoulder blades as your push your arms away from your sides until your arms are fully extended.
-
Return to your starting position with arms bent to 90 degrees.
Works: biceps, shoulders, back
-
Pinterest
Katie Thompson5 Resistance Band Back Press
-
You can begin this move in the same position as the last move. Stand with your feet together, core engaged, hold an end of the resistance band in each hand and loop the band across your back.
-
Now take a step forward with your left foot so you are in a staggered stance. You may find this position easier if your widen your stance.
-
With your hands held at your ribcage, and the band stretched across the midline of your back, push both hands forward, fully extending your arms to chest height.
-
You should be using your back as resistance, so stand straight, and resist the urge to tip forward as the band stretches against your back.
-
Pull your arms back to your ribcage to complete the rep.
Works: biceps, chest
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson6 Cuff Pivot
-
Stand with your feet together, core engaged, and hold one end of the resistance band in each hand. You’ll likely need to wrap the band a few times to make it short enough for this move (so the tension is just right).
-
Hold the ends of the resistance band just below your chest (about even with the bottom of your ribcage), with your elbows bent and pointing out.
-
Keeping your left hand perfectly still, pull your right hand out and toward the right, allowing the rotation to come from your shoulder, and your elbow to naturally rotate in toward your waist. Maintain a bent arm and focus on feeling your shoulder blades do the rotational work. Resist the urge to move your left arm so you’re still engaging muscles on both sides of your body!
-
Return to your starting position. Do all of your reps on one side, then repeat on the other side.
Works: shoulders, rotator cuffs
-
Pinterest
Katie Thompson7 Bow and Arrow
-
Stand with your feet hip-width apart and your core engaged. Hold one end of the band in each hand.
-
Raise both hands to chest height and extend your left arm to your left side, keeping your right hand even with your sternum (Do not let your right hand cross the midline of your body). This is your starting position, so you may need to adjust the tension so there’s light tension here, but not too much.
-
Now pull your right hand to the right (away from your left arm), as if drawing back an arrow in a bow. Keep your elbow pointed out and elevated.
-
Return to starting position. Do all of your reps on one side, then repeat on the other side.
Works: shoulders, triceps, chest
-
Pinterest
Katie Thompson8 Staggered Stance Resistance Band Row
-
Stand with your left foot ahead of your right, so you are in a staggered stance. Widen your stance to make this position feel easier.
-
Loop your resistance band under your left foot, and hold one end of the resistance band in each hand.
-
Bend your left knee slightly and hinge forward at the hip so your core is engaged and your back is straight. With your arms fully extended down toward your left foot, the band should have light tension. That’s your starting position.
-
Do a row pulling your hands toward your torso, and keeping your elbows, forearms, and hands in line with your ribcage.
-
Extend your arms to return to your starting position to complete the rep. Do all of your reps on one side, then switch so the other foot is staggered forward.
Works: triceps, shoulders
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson9 Resistance Band Tricep Kickback
-
Begin in a similar stance to the previous move. Step your left foot forward, loop the resistance band under your left foot and hold one end of the band in each hand.
-
Bend your left knee and hinge forward at the hip, keeping your core engaged and your back straight. Bend your elbows to 90 degrees, hugging your arms close to your sides.
-
From here, do a triceps kickback by extending your arms from the elbows only, and focus on keeping the rest of your arms still while you squeeze your shoulder blades together.
-
Re-bend your elbows to return to your starting position. Do all the reps on one side, then repeat with the other foot forward.
Works: triceps, shoulders, back
-
Pinterest
Katie Thompson10 Tricep Reach
-
Stand with your feet together, core engaged, and hold one end of the band in your left hand, and hold your left hand at the small of your back so your elbow is bent.
-
Reach behind you to grab the other end of the band with your right hand and hold your right hand at shoulder height in the middle (even with your spine and directly above your left hand).
-
From here, extend your right arm straight up above your head, stretching the band and using your triceps to complete the movement. Re-bend your right arm and return to shoulder height with your hand coming behind your head.
-
Do all of the reps on one side, then repeat on the other.
Works: triceps
-
Pinterest
Katie Thompson11 Single-Arm Front Raise
-
Stand with your feet hip-width apart. Loop the band under one (or both) feet and hold one end of the band in your right hand with your right hand resting at your side. There should be light tension in the band at this starting position.
-
With your back straight, shoulders down, and core engaged, lift your right hand straight in front of you, bringing your arm to chest height. Focus on using your arm and shoulders alone—don’t tip your torso or scrunch your shoulder to make the move happen.
-
Lower your arm to return to your starting position. Do all of the reps on one side, then repeat on the other side.
Works: shoulders
Most Popular
- 5 Less Obvious Signs of Seasonal Depression You Should Definitely Pay Attention To
By Maggie O’Neill
- 42 Creative Valentine’s Day Gifts for Guys
By Sarah Madaus
- Just Some Fun Sex Toys You and Your Partner Will Love
By Gabrielle Kassel
-
Pinterest
Katie Thompson12 Single-Arm Lateral Raise With Static Hold
-
Stand with your feet together and loop the band under both feet, holding each one end of the band in each hand.
-
Raise both arms to chest height, straight in front of you, with your core engaged.
-
Hold your left arm still, while your swing your right arm out and to the right. Then lower your right arm to your right side. Then reverse the motion to return to your starting position.
-
Now hold the right arm still, and repeat the movement with your left arm.
-
Think of the movement in two distinct parts: over, then down. Control the movement throughout: Resist the urge to arch your arm and then let it drop to your side.
-
To make this move more challenging, rather than alternating sides, you can hold one side still while you do all reps on a single side.
Works: Shoulders, back, chest
-
Pinterest
Katie Thompson13 Single-Leg Resistance Band Deadlift
-
Stand with your feet together and the band looped under your left foot. Hold one end of the band in your right hand so that when you stand, with your arm at your side, there is tension in the band. (The other end of the band can either just lie on the floor or you can hold it slack in your left hand.)
-
Shift so all of your weight is in your left foot. Hinge at the hip, and tip forward, allowing your right foot to come straight up behind you as you hinge forward, eventually bringing your chest parallel to the floor. Keep your core engaged to help with balance.
-
As you hinge, naturally allow your right arm to drop toward the floor, creating less tension in the band.
-
Return your right foot to the floor to return to your starting position. Do all reps on a single side, then repeat on the other side.
Works: shoulders, back, core
all-level workouts
arm exercises
arms
arms workouts
back workouts
everyday athletes
fitness news
resistance band workouts
resistance bands
strength training
strength training workouts
under 20 minute workouts
upper body
upper body exercises
upper body resistance band workout
upper body workouts
workouts
