Ready to feel the burn? Try this resistance band arm workout 

You might view resistance bands as inferior to dumbbells, kettlebells and barbells when it comes to building muscle. All that really means, is that you’re not using your bands correctly or you have never used bands before. With the right workout, you can use resistance bands to achieve most fitness goals, including adding muscle to your upper arms.


This resistance band workout focuses entirely on your biceps and triceps, so if you’re looking to build sleeve-busting upper arms, grab your loop bands and a Pocket Dumbbell to get going.




Upper Arm Resistance Band Workout


1. Biceps curls

4 sets, Reps 10-15


  • Connect two pocket dumbbells to the loop band

  • Hold each handle, with your arms by your sides and palms facing forwards.

  • Place both feet 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 your chest.

  • Bring your hands back down and repeat.


2. Wide curls

4 sets, Reps 10-15


  • Hold 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.

  • Keep 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. Bring your hands back down and repeat.


3 . Hammer curls

4 Sets, Reps 10-15


  • 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 in.

  • Bring back down and repeat.


4. Bottom half curls

4 sets, Reps 10-15


  • Start in the same position as the biceps curl.

  • Keeping your elbows pinned to your sides, bring your hands up towards your chest stopping at the mid-torso level and then back down.



5. Top half curls

Sets 4 Reps 10-15


  • Start half with your hands around mid-torso level holding the band with your elbows by your sides.

  • Raise your hands until they’re a few centimetres from your chest keeping your elbows by your side.



6. Triceps extensions

Sets 4 Reps 10-15


  • Hold both handles and place one foot on the middle of the band to secure it to the floor.

  • Bring your hands behind your head with your palms towards the sky and you knuckles to 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.

  • Shorten the length of the band between your foot and hand ito increase resistance.

  • Bring your hands back down and repeat.


7. Single-arm side extensions

Sets 4 Reps 10-15 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.


8. Banded triceps press-ups


  • Starting on your knees, bring the band around the middle of your 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, bend at the elbows and lower your chest to the floor.

  • Stop right before it touches the floor, and push back up while still keeping your elbows in.




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