Resistance Band Arm Workout: 8 Exercises To Try In 2023

If you want to build muscle strength or need support as you recover from an arm injury, you may want to try a resistance band arm workout. The resistance and tension of the bands can help you work out at any angle, giving various benefits to the muscles^[1] of your upper body.

These types of exercises target your upper body and help strengthen your core. This maximizes your fitness and total-body support. As you’re toning up and building muscle, you may want to include a fat burner or alter your diet if weight loss is your goal.

8 Best Resistance Band Arm Workouts To Try Now

Let’s check out some of the best resistance band exercises that are sure to give you a killer arm workout:

Overhead Tricep Extensions

This resistance band arm workout acts on your tricep muscle group. This versatile workout can be done when you’re traveling or at home and is a generally safe option for preventing full-body strains. 

Instructions:

• Begin with one left foot forward, with the resistance band resting underneath the back right foot.
• Stretch the band up behind you and grab a handle in each hand. Fully extend your arms so they are straight above your head, and the band is taut. 
• Slowly lower the handles behind your head, stopping once your elbows are bent 90 degrees.
• Gradually press back up, raising your hands back above your head.
• Do 12 to 15 reps in three sets.

Tricep Pressdowns

Instead of using a cable machine, you can revamp this tricep workout to do some resistance band arm exercises. Doing this exercise lets you give attention to your triceps without pressuring your shoulder height or rotator cuff. 

Instructions:

• Attach your band to an anchor above you. Stand with your feet shoulder-width apart, holding the resistance band with both hands, palms facing each other.
• Keeping your elbows close to your body, extend your arms slowly and pull the band down until your arms straighten out.
• Pause and sustain this position, release, and return to the starting position.
• Aim for 12 to 15 reps in three to four sets.

Tricep Kickbacks

This tricep exercise is typically done with dumbbells but can be made into a resistance band exercise. 

Instructions:

• Attach your resistance band to an anchor about the height of your waist. Hold the handles in both hands with your palms facing inward.
• With your knees slightly bent, hinge forward at the waist while maintaining straight arms and spine.
• Proceed by straightening your elbows, keeping your upper arms tucked and close to your body.
• After pausing, bend your elbows to bring the handles back to your starting point, and repeat 10 to 15 times. 

Overhead Press

The overhead press is an arm resistance band workout that works out your arms and gives great attention to your shoulder muscles. 

Instructions:

• Stand with your feet at a hip-width distance, with your resistance band underneath your feet.
• While gripping your resistance band with both hands, curl your arms to line your hands up with your shoulders. Do this with your elbows pointed to the sides and palms facing forward.
• Press your arms straight, moving the band overhead and going against its resistance. As you do so, squeeze the glutes and keep your core engaged.
• Bring your arms back down so your hands are aligned with your shoulders.
• Return to the starting position and repeat for two to three sets of 12 to 15 reps. 

Front Raises

The Front Raises exercise is a great resistance band upper body workout that targets the anterior deltoids. Upper body strength is improved, and the stability and mobility of your shoulders are also upgraded. Working on the shoulders can help prevent injuries. 

Instructions:

• Use both hands to grasp the resistance band after looping it under your feet. 
• With your arms at your side and palms facing back, raise them straight in front of you so they’re parallel to the floor.
• Hold your hands at shoulder level, pause, and slowly lower back to the initial position by your thighs.
• Complete three to four sets of 8 to 12 reps.

Lateral Raises

This armband workout is a simple and efficient way to develop your lateral deltoids.

Instructions:

• Stand upright with your back straight, chest tall, and feet hip-width apart as you stand atop the band. 
• With both hands, grab a band handle, and turn your palms inward.
• Slowly lift your arms upward and out to the side, maintaining slightly bent elbows as you do so.
• Once your arms are parallel to the floor, pause, slowly lower your hands down to your sides, and then repeat.
• Opt for four sets of 12 to 15 reps. 

Bicep Curls

Exercising your biceps is a great way to enhance your upper arm strength and enable efficient mobility of the forearm.

Instructions:

• Situate yourself so that your feet are shoulder-width apart while standing on the band. 
• Turn your palms to face upward and bend your elbows as you curl the handles towards your shoulders.
• Uncurl your arms slowly, straightening them back to your sides.
• Repeat this 10 to 15 times. 

Hammer Curls

This resistance band bicep workout can be great for building up your biceps and your forearms.

Instructions:

• Spread your feet shoulder-width apart to begin, standing on top of the band while doing so. Grasp a handle in each hand and have your palms facing each other.
• Without moving your upper arms, bend your elbows to curl the resistance band arm towards your shoulders. 
• After pausing for a moment, lower back into the starting position. Repeat these 10 to 15 times.

Benefits Of Resistance Band Exercises For Arms

If done correctly, resistance bands offer a multitude of benefits: 

Increase In Muscle Mass

Resistance band arm workout will have you toning up and building muscle in no time. Your strength and muscle mass will likely increase. Bicep and tricep workouts will result in stability, toned arm muscles, and a strengthened body.

Working on your shoulder and body strength will improve your posture and the ability to support functions like arm movement and carrying loads. Shoulder strength is required for daily activities, and the stability it provides can reduce the risk of shoulder injuries that are detrimental to lifting objects, pushing or pulling doors, or sitting upright at work.

Bicep workouts give you an extra boost regarding stamina and speed when running or swimming. Strong triceps guide your ability to flex and bend and are vital for getting dressed or grabbing something stored in a high place.

Weight Loss

Resistance band workouts are great for building muscle and burning fat. Your elevated heart rate can also positively affect circulation and promote adequate blood flow. A healthier heart can safeguard against weight gain and prevent arterial damage due to elevated blood sugar, hypertension, and high cholesterol.

With your muscle fibers working overtime and additional resistance being provided in your movements, a resistance band arm workout can support your weight loss goals.^[2] Keeping excess weight off your body can lighten the load on your joints and muscles,^[3] preventing arthritis or osteoporosis-related issues.

Skeletal Protection And Rehabilitation

Not only can arm workouts with resistance bands be a strength and muscle builder, but they can also be vital for rehabilitating those muscles in the event of injury. The resistance band arm workout allows you to focus on the range of motion^[4] for joints or areas impacted by arthritis. Just stretching your arms or rolling your shoulders in several directions can loosen up stiff and painful muscles. 

For example, bicep and shoulder injuries^[5] are very common complications, and resistance training^[6] can be used to revitalize the muscle fibers and improve the full range of motion. Resistance exercises work on the trapezius muscle, which supports upper body function. Rehab regimens target the trapezius and scapula,^[7] better known as the shoulder blades, and help alleviate neck pain and tension in the shoulders and back muscles.

Aside from rehabilitative purposes, resistance regimens are protective as tricep workouts can promote good posture, maintain your balance, and limit the chances of falls. You may also see reduced pain as you carry out daily tasks. Putting your tote bag over your shoulder or carrying in your load of groceries won’t be so stressful for your muscles.

Safety And Precautions When Band Workouts For Arms

As you go forward with these exercises, ensure you know how to use resistance bands for your arms. Select your bands according to the exercises you’ll be doing and what is required of them, as there is a range of tension or resistance levels. When attaching your bands to surfaces, make sure to keep the band secured.

Maintaining proper technique and form and avoiding increasing intensity beyond your capabilities or overstretching your equipment is very important. Keep your core muscles engaged and a slight bend in your elbows. 

Consider working with a certified personal trainer to address your individualized needs and ensure you’re exercising with the proper form. Examine the condition of your bands for wear and tear. Dress appropriately, particularly with your footwear, so you don’t slide.

The Bottom Line

Arm workouts and core exercises benefit the body, giving abdominal muscles better ability to serve as a foundation for your shoulders, support the weight your back carries, and ultimately enhance total-body fitness. Throughout your fitness journey, safely engage in resistance band workouts to give proper balance and stamina.

Upper-body workouts tone you up and build muscle, but spot reduction isn’t likely, so you may want to invest in fat-burning supplements to help with weight loss. Vamp up your intake of nutrients to encourage bodybuilding. In addition to strength training, consume adequate protein to increase your muscle mass and promote weight loss.

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