The Best Resistance Bands Exercises for Your Arms

The Best Resistance Bands Exercises for Your Arms

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If you are looking for some great resistance bands exercises for arms, then you are in the right place. Resistance bands are an easy way to increase the intensity of your home workouts.

Resistance bands are inexpensive, portable, and take up hardly any room. They are also super versatile in the types of exercises you can use them for. I have seen great cardio and strength routines that people have developed using resistance bands.

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 Bands 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 Bands Exercises for Your Arms

One Arm Row

You can perform this move with either a small loop band or the longer resistance band.

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

Sitting Double Arm Row

This move is another one you can do with either a small loop band or a longer resistance band.

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.

Bicep Curls

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

Chest Press - Resistance Band

The next move in the resistance bands exercises for arms is best done with the longer 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 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 harder, have extra slack hanging from your hands. If you want it easier, hold the resistance band closer to the ends.

One Arm Chest Press

Chest Press - Loop Band

The next move in the resistance bands exercises for arms works best with a small 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.

One Arm Shoulder Press

One Arm Shoulder Press - Resistance Band

This move works best with a longer 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

Lat Pulldown - Loop Band

This exercise works well with both the small loop band and the longer resistance 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 exercises for a full arm 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.

To use these exercises for a full arm 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!


Conclusion

So those are the best resistance bands exercises for arms. If you have any questions or feedback, comment below or email me at [email protected] Follow me on Pinterest for more beginner exercise routines and ideas. 

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Resistance Bands Exercises for Arms

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