The Best Resistance Band Exercises for Your Arms

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If you are looking for some great resistance band exercises for arms, then you are in the right place. This workout will help you tighten and tone your arms as you build up strength.

Resistance bands are an easy way to get a killer arm workout. They are inexpensive, portable, and take up hardly any room. Also, they are super versatile in the types of exercises you can use them for. They work well for cardio, strength training, stretching, and more.

If you are looking for a great resistance band routine for your abs and core, check out my Beginner Band Core Workout.

The Best Resistance Band Exercises for Arms

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Different types of resistance bands

Throughout this article, I will be talking about two popular types of resistance bands. The first one is called a loop band. It is a small band of elastic shaped in a big circle or “loop.” It’s a complete circle and doesn’t come apart or separate. It looks like a big rubber band.



The second type of band is simply referred to as a “resistance band.” It is a long strip of flexible elastic. It’s made out of the same material as loop bands, but it is often thinner and much longer.

Both types of resistance bands are great and can give you a good workout. Sometimes they require slightly different variations when you are using them, so I have given separate instructions where necessary throughout the article.

The Best Resistance Band Exercises for Your Arms

One Arm Row

The first move is called a One Arm Row. You can perform this move with either a small loop band or the longer resistance band. This move works your biceps and your upper back.

   One Arm Row - Loop Band

Small loop band: Simply take the band and hold one end firmly while holding your arm straight out in front of you. Hold that arm steady as you grip the other end of the band with your other arm.

Pull the band firmly with your second hand and pull straight back until your hand is parallel with your chest or shoulders. Slowly release your second hand. Throughout the move keep your first arm straight and firm in the same position.

One Arm Row - Resistance Band

Longer resistance band: Follow the same directions as the small loop band. The only difference is you may need to experiment with where you hold the band in your stabilizing hand to get the desired level of resistance.

If you want the move to feel harder, have extra slack hanging from your hand. If you want it to feel easier, hold the resistance band closer to the end.

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Sitting Double Arm Row

The next resistance band exercises for your arms move is called the Sitting Double Arm Row. This move is another one you can do with either a small loop band or a longer resistance band. This move works your biceps and your upper back.

Two Arm Row - Loop Band

Small loop band: Sit on your bottom and place the band around your feet. Grab the other side of the loop opposite from your feet and pull your elbows directly backward until your hands meet your torso. Slowly release toward your feet.

Two Arm Row - Resistance Band

Longer resistance band: Sit on your bottom and place the middle of the band around the bottom of your feet. Grab each end of the band in a spot that gives light tension when both arms are held straight out.

Next, hold tightly to the band and pull your elbows directly backward until your hands meet your torso. Then slowly release towards your feet.

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Bicep Curls

The next exercise is called a Bicup Curl. It helps tighten and tone the front of your arms (your biceps). This move works for a small loop band or a longer resistance band.

Bicep Curls - Loop Band

Small loop band: Kneel on the ground and place one side of the loop band under your knees. Sit up straight and grip the other side of the loop band with your palms facing up. Keep your hands shoulder-width apart.

Slowly curl your hands up to your shoulders. Slowly release them back down.

Bicep Curls - Resistance Band

Longer resistance band: Stand on the center of the resistance band and hold one end in each hand. Face your palms forward and curl your hands up to your shoulders. Slowly release them back down.

Chest Press: Two Arms

The next resistance band exercise is called the Chest Press. To do this move with a longer resistance band you will do the chest press with both arms at the same time. This move works your chest, triceps, and biceps.

Chest Press - Resistance Band

First, hold the resistance band with one end in each hand and the center of the band going around your upper back. You want the resistance band to be close to the shoulder level.

Next, slowly press both arms forward. You may need to experiment with different amounts of slack in the band to get your desired level of resistance. If you want it to feel harder, have extra slack hanging from your hands. If you want it to feel easier, hold the resistance band closer to the ends.

One Arm Chest Press

The next move in this list of resistance band exercises for arms is the One Arm Chest Press. This move works best with a small loop band. It works your chest, triceps, and biceps.

Chest Press - Loop Band

Place the band around your shoulder and place the thumb of the same hand inside the loop. Reach over with your opposite hand and hold the band in place. Slowly press your hand (and the band) straight forward. Slowly release back toward your shoulder.

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One Arm Shoulder Press

This next exercise is called the One Arm Shoulder Press and it works best with a longer resistance band. This move is a great all-around exercise. It works your chest, shoulders, triceps, and upper back.

One Arm Shoulder Press - Resistance Band

First, hold the resistance band in one hand and let it hang behind your back. Next, take your other hand and reach behind you and hold the band where it hangs at your lower back.

Next, slowly extend your first hand straight up toward the sky. Slowly release back down.

Lat Pulldown

The next resistance bad exercise for your arms is called the lat pulldown. This exercise works well with both the small loop band and a longer resistance band.

This exercise works your upper back. It helps tighten and tone the muscles that help with good posture and spinal stability.

Lat Pulldown - Loop Band

Small loop band: Place both hands inside the loop band and hold them straight up overhead with the band held taught between them. Keep both arms should-width apart and your palms facing forward. Next, slowly bring your elbows down and tip your hands slightly backward so the loop band goes behind your head. Slowly release back up overhead.

Longer resistance band: Follow the same directions for the loop band, just hold the resistance tight with a shoulder-width distance between your hands.

Beginner Band Workout for Your Arms

To use these resistance band exercises for arms in a full workout with your small loop band, follow this routine.

  1. One Arm Row Kneeling — 10 reps each arm
  2. Bicep Curls — 15 reps
  3. One Arm Chest Press — 10 reps each arm
  4. One Arm Shoulder Press — 10 reps each arm
  5. Lat Pulldown — 15 reps

Repeat the circuit through twice for a beginner workout. I created this routine to be used with a medium resistance band.

If you want to increase the intensity, use a heavier resistance band or complete another circuit of the routine. To decrease the intensity, use a lighter resistance band, or lower the numbers of reps.

resistance bands

To use these resistance band exercises for arms in a full workout with your long resistance band, follow this routine.

  1. Sitting Double Arm Row — 15 reps
  2. Bicep Curls — 15 reps
  3. Chest Press: Two Arms — 15 reps
  4. One Arm Shoulder Press — 10 reps on each arm
  5. Lat Pulldown — 15 reps

Repeat the circuit through twice for a beginner workout. I created this routine to be used with a medium resistance band.

To increase the intensity, use a heavier resistance band or complete another circuit of the routine. If you want to decrease the intensity, use a lighter resistance band, or lower the numbers of reps.

If you don’t have one yet, don’t forget to get a resistance band! You can find one HERE.

resistance bands

Printable Home Workouts

What’s next after resistance band exercises for your arms?

Now that you know the best resistance band exercises for arms, go check out these great resistance band exercises for your abs and core. With both sets of exercises to choose from, you will make sure you really get the most out of your resistance band.

What are your favorite resistance band exercises for arms? Let us know in a comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner exercise routines and ideas. 

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Resistance Band Exercises for Arms

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