While you might view resistance bands as a bit lightweight compared with free-weights, all that really means is you’re not using your bands right. With the right workout, you can use resistance bands to achieve most fitness goals, and that includes adding muscle to your upper arms.
This resistance band workout from Beachbody On Demand super trainer Joel Freeman focuses entirely on your biceps and triceps, so if you’re looking to build sleeve-busting upper arms, grab your bands and get going. No bands? Choose a set from our selection of the best resistance bands and open up a whole new world of home workouts.
Resistance Band Workout For Your Arms
Using a resistance band with handles makes most of these exercises a little easier to perform, but you can adjust the instructions to work with a large looped band or a straight band without handles. You can make any move harder by standing on the band with both feet rather than just one, which shortens the band, or by switching your band for a heavier one.
1 Biceps curl
Sets 4 Reps 12-15
Holding each handle, with your arms by your sides and palms facing forwards, place one foot on the middle of the band to secure it to the floor. Keeping your elbows pinned to your sides, bring your hands up towards your chest, stopping a few centimetres before you touch it or when your elbows start to leave your sides, whichever comes first. Bring your hands back down and repeat.
2 Wide curl
Sets 4 Reps 12-15
Holding each handle, with your arms by your sides and palms facing forwards, place one foot on the middle of the band to secure it to the floor. Keeping your elbows pinned to your sides, bring your hands up and to the sides to create a W shape with your arms and upper body, then bring them up towards your armpits/chest, stopping before your elbows start to leave your sides. Bring your hands back down and repeat.
3 Hammer curl
Sets 4 Reps 12-15
Adopt the same starting position as with both curls, but with your palms facing each other. Repeat the same movement as the biceps curl, keeping your palms facing. Bring back down and repeat.
4 Bottom half curl
Sets 4 Reps 12-15
Start in the same position as the biceps curl. Keeping your elbows pinned to your sides, bring your hands up towards your chest, but stop at mid-torso level and come back down. Think of a full biceps curl, but you’re only doing the bottom half of the movement.
5 Top half curl
Sets 4 Reps 12-15
Your starting position is halfway through a biceps curl, with your hands at mid-torso level holding the band with your elbows by your sides. Raise your hands until they’re a few centimetres from your chest or when your elbows start to leave your sides, whichever comes first. Think of a full biceps curl, but you’re only doing the top half.
6 Triceps kick-back
Sets 4 Reps 12-15 each side
Holding one handle with your right hand, place your right foot on the middle of the band to secure it to the floor, and take a small step back with your left foot to get into a split stance, with your left heel off the floor. Hinge at your hips and lower your torso so it’s at 45° to the floor. Place your left hand on your hip. Bring your right elbow up and pin it to your side with your forearm at a 90° angle to your upper arm. Keeping your elbow in position, move your hand behind you, extending the arm, to stretch out the band between your foot and hand. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat. Do all the reps on one side, then swap hands.
7 Triceps extension
Sets 4 Reps 12-15
Holding both handles, place one foot on the middle of the band to secure it to the floor. Bring your hands behind your head with your knuckles pointing towards the floor. Your elbows should be pointing forwards on either side of your head. Keeping your elbows as close to your head as possible, extend your arms to raise your hands, stopping just before your elbows lock out. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat.
8 Single-arm side extension
Sets 4 Reps 12-15 each side
Hold one handle and the middle of the band. Bring both hands up to head height, with the hand that’s holding the middle of the band behind your head. Keeping the middle of the band stable close to your head (but not pushing on your head), take the handle straight out to the side, stopping just before your elbow fully extends. Shorten the length of the band between your foot and hand if there’s not enough resistance. Bring back down and repeat. Do all the reps on one side, then swap.
9 Banded triceps press-up
Starting on your knees, bring the band around your mid-back and hold one end with each hand, leaving a little bit of slack. Place your hands on the floor directly under your shoulders and push up to create tension in the band. Keeping your elbows as close to your body as possible, hinge at the elbows and lower your chest to the floor, stopping right before it touches, and push back up while still keeping your elbows in. You can choose to keep your knees on the ground to make it easier or go up on your toes. Shorten the length of the band between your foot and hand if there’s not enough resistance.
Joel Freeman is the creator of online home fitness programmes 10 Rounds and LIIFT 4. To find out how you can access these workouts visit beachbodyondemand.com
More Resistance Band Routines
- The Upper-Body Resistance Band Workout That’s All About Those Gains
- The Best Resistance Band Exercises For All Levels Of Gym-Goer
- The 20-Minute Resistance Band Workout For Women
- The Ultimate Resistance Band Glute Workout
