The Best Resistance Band Arm Workout to Strengthen Your Upper Body
This article originally appeared on Outside
Psst, you don't need heavy weights to have an effective workout--you just need a band. Resistance bands are portable, inexpensive, versatile, and most importantly, functional. A 2021 study published in Sports Med found that resistance bands can help increase your muscular strength.
In this workout, we breakdown how to use bands to strengthen and sculpt your arms through a simple at-home exercise routine.
Start with two sets of each of these exercises. Over time, build up to performing three sets of each exercise. As you get stronger, trade in looser bands for thicker ones to increase the difficulty of each movement.
Resistance Band Arm Workout
1. Resistance Band Biceps Curls
You're likely used to performing bicep curls with dumbbells. However, by using a resistance band during this exercise, you can focus on the full range of motion this movement requires, maintaining tension with the band as you curl up and lower down.
How to do it:
1. Stand upright with good posture. Step on the middle part of the resistance band, with your feet distanced at least hip-width apart.
2. Hold one handle in each hand with your palms facing upward.
3. Keeping your elbows tucked into your sides, curl the band up to your shoulders by bending your elbows.
4. Hold this position at the top for 2 to 3 seconds. Make sure to squeeze your biceps.
5. Slowly lower the band back down by straightening your elbows.
6. Perform 8 to 12 reps.
2. Overhead Triceps Extensions
This exercise strengthens the triceps, which are the muscles in the back of your upper arms. By focusing on these, you'll improve your ability to perform pressing or pushing exercises, such as push-ups, dumbbell chest presses, and barbell bench presses.
How to do it:
1. Stand with both feet planted on the middle section of the resistance band.
2. Grab one handle of the band with both hands, one on each side of the handle. Leave the other handle and the other half of the resistance band on the floor.
3. Position the handle behind your neck and below the base of your head.
4. Point your elbows forward and keep your biceps tucked in next to your ears. Press the band straight up behind your head, fully extending your arms.
5. Squeeze your triceps in this locked-out position. Slowly lower the handle back down to the original starting position, behind your neck. Your upper arms should remain fixed in the same position the entire time. Only move your lower arms.
6. Complete 8 to 12 reps.
3. Resistance Band Overhead Presses
Even though this exercise is typically done with weights, it can be just as effective using a band. (Especially on those days when you don't want to drag yourself to the gym.) This movement is one of my go-tos for strengthening the deltoids in the shoulders.
How to do it:
1. Stand with both feet planted on the middle section of the resistance band.
2. Grip a handle in each hand. Slowly bring each handle up to your shoulders with your palms facing forward. This is the starting position for the exercise.
3. Keep your back straight, glutes tight, chest up, and core engaged.
4. Press the handles of the resistance band all the way up until your arms are fully extended overhead.
5. Pause for 2 seconds at the top.
6. Slowly lower the resistance band handles back down to shoulder height.
7. Complete 8 to 12 reps.
4. Bent-Over Resistance Band Rear Delt Flies
The bent-over rear delt fly is one of the best resistance band exercises for the back of the shoulders (the posterior deltoids). It also helps strengthen the upper back muscles, such as the rhomboids and upper traps.
How to do it:
1. Stand with both feet planted shoulder-width apart on the middle section of the resistance band.
2. Grab one handle in each hand with a neutral grip position. Your palms should face each other.
3. Hinge from your hips. Keep your back straight as you sit your hips back and lower your torso towards the floor. Engage your core and glutes to help maintain a straight and stable spine.
4. Extend your arms and straighten your elbows. Your arms should reach for the ground a few inches in front of your feet.
5. As you inhale, pull the handles of the band outward and upward until your arms are in line with your shoulders or slightly further back. Think about squeezing your shoulder blades together as tightly as possible. You can allow a soft bend in your elbows.
6. Pause at the top position for 2 to 3 seconds.
7. Slowly lower your arms back down until your hands meet back in the middle. Your arms should be extended down in front of your body.
8. Perform 8 to 12 reps.
5. Band-Resisted Push-Ups
If regular, bodyweight push-ups have become too easy, consider adding resistance. This is an advanced movement, but you can also opt to do it from your knees. Push-ups primarily strengthen your pectoral muscles, but they also target your triceps and deltoids.
How to do it:
1. Get down into the lowered position of a push-up with a resistance band crossing over your upper back and down the sides of your arms.
2. Tuck the ends of the resistance band and the extra slack under each hand until the band is taut.
3. Once the band is tucked under your palms, press them firmly into the resistance band to anchor the band. Slowly press up to the traditional starting position of the push-up by straightening your elbows. During this motion, you should feel a lot of resistance from the band.
4. Pause for 2 to 3 seconds at the top.
5. Slowly lower your chest back down toward the ground by bending your elbows.
6. Begin the next rep by pressing up against the resistance of the band again.
7. Complete 6 to 20 reps.
6. Resistance Band Lateral Raises
This exercise works the deltoid muscles in your shoulders. If you have multiple sets of resistance bands, opt for a lighter one, as most people lack mobility in their shoulder abduction.
How to do it:
1. Stand in the center of a resistance band, spacing your feet about hip width-apart.
2. Hold a handle in each hand with your arms down at your sides. Your palms should be facing inward.
3. Keep your core and glutes engaged. Maintain a straight back. Lift your arms up and out to the sides, forming the letter T. Your elbows should remain straight.
4. When your arms are parallel to the floor, pause and hold at the top position for 2 to 3 seconds.
5. Slowly lower your arms back down. Remember to keep your elbows straight.
6. Perform 8 to 12 reps.
7. Resistance Band Forward Raises
This exercise strengthens the anterior portion of your deltoids, the section of the muscle that builds your arms' forward mobility.
How to do it:
1. Stand in the center of a resistance band with both feet, spacing them about hip width-apart.
2. Hold a handle in each hand. Extend your arms down in front of your body. Your palms should face toward your thighs.
3. Engage your core and glutes. Keep your chest up and maintain a straight back. Lift your arms up in front of your body until they are straight out in front of your chest. Your elbows should remain straight.
4. When your arms are parallel to the floor, pause and hold at the top position for 2 to 3 seconds.
5. Slowly lower your arms back down in front of your body. Remember to keep your elbows straight.
6. Perform 8 to 12 reps.
Interested in other workout ideas? Check out a great core workout here.
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