Resistance bands are amazing pieces of equipment – they’re inexpensive, versatile, and very effective. If you’re looking to use resistance bands to train from your living room, we’re here to help. We’ve compiled some of the best resistance band arm exercises so you can feel the burn, without having to hit the weight room at the gym. Before you begin, there are a few tips to keep in mind throughout:
- With bands, the resistance increases as you stretch them. Some parts of an exercise may be too difficult or too easy. Feel free to adjust the reach to suit your level and the precise strength of your band.
- To make any of the exercises harder or easier, you can simply change the resistance of the band or change the tension of the band you are using. To change the tension, place your hands closer/farther from the “safe” end of your long resistance band or double/split the band, i.e. instead of wrapping the band around of your feet, stand across the entire band and grab either end.
If you’re looking to buy a set of resistance bands to work out at home or to add to your collection, check out our guide to the best resistance bands.
Looking for more workout inspiration? We’ve found the best abs workouts you can do for free, an exercise that’s better than squats for developing your glutes, and one of the best abs exercises for sculpting a slimmer waistline.
What are the best resistance band arm exercises?
Most resistance band arm exercises will target the biceps or triceps.
The biceps mainly acts to bend the elbow and the main function of the triceps is to straighten the elbow. Thus, the biceps and triceps are antagonistic muscles because they perform opposite actions. Due to the law of reciprocal inhibition, the two muscles cannot work at the same time, because when a certain muscle contracts (i.e. works), its antagonist muscle cannot contract at the level most basic neural.
With that in mind, any good arm workout requires separate exercises for the biceps and triceps. We’ve added suggestions for the number of reps to shoot, but beginners should do one set of each exercise, or mix and match for a resistance band arm workout. The last two exercises on this list are the most difficult.
Here are the best exercises to add to a resistance band arm workout:
Bicep curls with one arm
Standing on one end of your long looped resistance band, grasp the other end in one hand, palm facing forward. This is called a supine palm position, and it’s very effective at engaging the biceps. Keeping your elbow glued to your side, bend your elbow to bring your hand up to your shoulder as high as possible without moving your elbow to your side, and return to the start.
Aim for three sets of 15 reps per arm.
Bandaged triceps push
Secure a long resistance band in a loop above head height (try placing the band on a sturdy door hook), then grab each side of the band with your palms facing each other and your elbows at your sides . Straighten your elbows to bring your hands down to the floor without leaning your torso.
Aim for three sets of 15 reps.
Bicep curls with reverse grip band
We modify the grip in this exercise to hit a few extra muscles. By reducing the engagement of the biceps a little, we increase the activation of the brachialis and brachioradial which, while not as noticeable as the biceps, are important muscles to target if your goal is to build muscle in your arms.
Stand on a long resistance band and grab the other end with both hands, palms facing your body. With your elbows at your sides, bend your elbows to bring your hands up to your shoulder as high as possible and return to the start.
Aim for three sets of 10 reps.
Bandaged triceps extension
Raising your elbows during a triceps extension further stretches the largest part of your triceps, called the long head.
There are two ways to perform bandaged tricep extensions:
- Stand on top of the band, reach behind your head to grab the band or
- With the band securely attached to something behind you like a well-secured door, handrail, or the leg of a couch/bed if you’re kneeling, and back behind your head to grab a hold.
Either way, your elbows should be above your shoulders and in line with your ears at all times, and the only movement should be straightening your elbows to reach as high as possible.
Aim for three sets of 10 reps.
Bayesian loop
The Bayesian Curl is an unusual exercise, but it’s absolutely great for the biceps because it puts them at a very long muscle length, and there’s direct evidence that it’s better for biceps growth, as demonstrated in Frontiers in Physiology.
Secure one end of the band behind you, near the ground. You can use a sofa leg, the bottom of a door or any other stable element. Grasp the other end of the band in one hand and keep your elbow behind you (this part is very important), bend your elbow to bring your hand to your shoulder.
Aim for three sets of 12 reps per arm.
This exercise is brilliant for targeting the triceps. With the band secured above head height, grasp the other end of the band in one hand, palm facing the ceiling, your elbow should be against your side. Keeping the elbow where it is, straighten the elbow to bring your hand down to the ground. This should allow for tremendous focus on the muscle and make it easier to hold the elbow to the side to prevent other muscles from getting involved.
Aim for three sets of 12 reps per arm.
