Resistance Band Exercises for Arms(Biceps & Triceps)

Resistance bands are among the easiest equipment when it comes to home (and gym) workouts. They can be used to work out various parts of the body easily and safely while saving on money and time.

For your forearms biceps and triceps, resistance bands can be used to carry out various exercises such as seated band biceps curls, overhead band stretches, band back press, bow and arrow, band tricep kickback, band lat pull, band forward raise, band upright row, single-arm lateral raise with static hold, and band push-out.

For the most arm benefits from your resistance bands, perform the following exercises:

1. Seated Band Biceps Curls

This workout targets your biceps with a toning effect besides building stability and strength in your hands. You’ll need a chair or other item to sit on. Follow these steps to perform the exercise:

  • Sit on the chair or other item with the knees perpendicular to the ground and your back upright.
  • Put one end of the resistance band below your left foot while the other end in your right hand.
  • The elbow of your right hand should be resting on your right thigh in that seating position.
  • Ensure also that there’s a bit of tension in the band when your right hand is resting with the elbow forming a 90-degree angle.
  • From that position, pull on the band upwards to do a biceps curl then return the hand to the resting position.

This routine should be repeated between 10 to 15 times for one hand before switching. Don’t rush as the best benefits are attained by doing it at moderate speed.

2. Overhead Band Stretches

Overhead band stretches help you build strength and flexibility in your arms and is a simple exercise to perform. The steps are as follows:

  • Standing up straight with your feet a few inches from each other, hold the ends of the band in both hands then raise them above your head while keeping your hands straight as well.
  • Pull the ends apart with straight hands ensuring that the band passes behind your head until there’s a horizontal line formed by your hands and the band is behind your back.
  • Return to the original position to complete one rep.

Repeat for up to 15 reps.

3. Band Back Press

This exercise aims at building your chest and biceps muscles. It’s carried out as follows:

  • Stand with your feet hip width apart from each other then step back one moderate step with one foot. The position you should have is a mid-step with both feet firmly on the ground. Your upper body should be upright.
  • Take the ends of resistance band in either hand then loop the band around your back.
  • In the resting position, your palms should be at the level of your shoulders with the elbows resting beside your body. The band should run from one hand around the upper back to the other hand.
  • Push the hands forward while maintaining a horizontal level from their starting point. Stretch until your hands fully stretched forwards then return to the starting point.

Repeat for 10 to 15 reps for the best results.

4. Bow and Arrow

This workout targets your chest, shoulders and triceps muscles. As from its name, you’re basically pulling on a bow with your band. It’s done as follows:

  • Stand up straight with your feet about hip-width apart.
  • Hold two points on the band an arm’s length apart.
  • Stretch out your left hand to your left side while holding unto the end of the band. The other hand should be raised such that a straight line is formed from the outstretched left hand through the palm of the right hand all the way to the elbow of the left hand: as if shooting an arrow.
  • You then pull on the band as if aiming your arrow then you return to the original position.

Repeat for 10 to 15 reps for each arm.

5. Band Triceps Kickback

When done right, this workout will work on your shoulders, back and triceps. To perform it, you follow these steps:

  • Stand with your left foot a stride in front but without straining. Keep both feet on the ground as you perform the exercise. Lean your body forward such that there’s a straight line from your head, waist and foot. You may need to slightly lean on the forward foot.
  • Loop the resistance band below your forward foot then hold the ends in either hand.
  • While keeping the upper arm (shoulder to elbow) in line with the upper body, pull the forearms backwards and behind your body then return them to form a 90-degree angle at the elbows.

Repeat for between 10 and 15 reps then switch to having the right foot in front.

6. Band Lat Pull

The simple band lat pull, also called the band pull apart, focuses on your shoulders and the back. It’s performed as follows:

  • Stand with your feet hip width apart while holding the end of the band in either hand. Ensure there’s some tension in the band as you hold the band in front of you.
  • Pull the string outwards with both hands until you have the arms forming a straight line from one end to the other. Return your hands to the starting point to complete one rep.

Repeat for between 10 to 15 reps.

7. Band Forward Raise

For toned arms and shoulders, the band forward raise routine will quickly get there. It’s done as follows:

  • Make a half-step forwards with the weight of you body leaning on the forward foot. The other foot shouldn’t be square on the ground but rather leaning on the front part alone.
  • Loop the band below the front foot then hold the ends of the band in either hand. At the hands’ resting position, they should rest on your thighs with the band having some tension.
  • Raise your hands without bending them in front of you up to your shoulder length then return them to the resting position for one rep.

Perform between 10 to 15 reps then change the foot forward.

8. Single-Arm Lateral Raise with Static Hold

Perhaps the most complex workout on this list, the single-arm lateral raise with static hold focuses on toning your chest, back and shoulders. It’s done as follows:

  • Stand upright with your feet together and the band looped under them. Hold the ends of the band in either hand and push the hands away from the body and in front of you to the horizontal level.
  • While holding your left arm still, swing the right hand out and to the right then lower it to your side. Reverse this motion as you return it to your original position.
  • Do the same for the left hand while holding the right one still to complete the rep.

This one should also be performed for 10 to 15 reps.

9. Band Upright Row

Another workout focused on your shoulders and back, the band upright row is almost similar to the band forward raise. It’s done as follows:

  • Stand with your feet hip width apart and the band looped under both feet.
  • Take the band end from under the left foot in your right hand and the right hand’s end in your left. The band should form an X at your knees when your hands are resting on your thighs.
  • Pull up the ends of the band until your upper arms are parallel to the ground then return them to the resting position. That’s a rep.

Perform 15 reps for this exercise.

10. Band Push-out

This workout is quite similar to the band pull apart workout and works on your back, biceps and shoulders. It’s also performed in an almost similar manner as follows:

  • Stand up straight with your feet hip width apart and your arms holding the ends of the band. The upper parts of your hands should rest on your body with the forearms extending outwards horizontally.
  • Push the hands out while maintaining the horizontal nature of the band from one end to the other. Return to the starting position to complete the rep.

Perform. 15 of these reps.

These workouts are simple yet, if done right and often enough, will give you great arms. You should also take note that such exercises need to focus on slow and steady reps rather than fast ones.

Best Resistance Bands for Arms and Legs

To make the most of these workouts, you need the best quality resistance bands for your workouts. These five have the best balance of features and pricing for your needs:

1. Tribe Resistance Bands Set

2. REEHUT Single Resistance Band

3. Lim Resistance Bands Exercise Loops

4. FOMI 7 Ring Stretch and Resistance Exercise Band

5. Koncle 11 pcs Resistance Band Set

As you may have noticed, some are sold as sets of bands to allow you increase the resistance for your arms or legs by using more of them at once.

Men’s Band Arm Workout Video

Women’s Band Arm Workout Video

Further Reading