How to Use Resistance Bands for Arms

Resistance bands offer individuals a wide variety of uses from physical therapy to muscle building, but when it comes to figuring out how to use them to target a specific area of the body, it can get confusing. When focusing on your arms, how do you use resistance bands? 

To use resistance bands for arms try workouts like the band bicep curl, seated resistance band bicep curls, band triceps kickback, resistance band pull apart, band forward raise, overhead resistance band stretch, band lat pull, resistance band push out, and the band upright row, among a few others.

Resistance bands offer users the ability to easily take their equipment wherever they are going, participate in a low-impact workout routine, sculpt and tone muscles without heavy weights, and do it all at a cost that is so low it may shock you. This piece of equipment is incredibly versatile, making it a great option for the ever-changing needs of our bodies. If you are looking to use resistance bands specifically for arms, read below to find the benefits and best exercises.  

How Do Resistance Bands Work? 

Resistance bands may look rather uninspiring at first glance as they are limp, small, and very simple in design, due to this, many people may be apt to pass up this tool when looking for something new to add to their workout routine. Although these bands have been used as an essential item in physical therapy, they have made quite the entrance into fitness, and for good reasons. Knowing this, how exactly do resistance bands work? 

Resistance bands are used to create resistance for the user so that they are able to get full muscle fibre recruitment. This means that through the use of a resistance band, individuals are able to work as many muscles as possible through one movement. 

By doing this, the muscles within the target area will contract against the resistance of the band, engaging them immediately, causing the muscles to strengthen. By using a resistance band, you are able to engage muscles that other types of workouts may be hard-pressed to do, which allows you the ability to add variety into your workout routine which is incredibly beneficial to the toning and development of muscles over time. 

Resistance Band Workouts for Arms

Knowing the purpose of resistance bands, it’s now time to see them in action. Although very simple in design, it can be intimidating trying to use this tool to target a specific muscle group or body part. If you are looking to target only your arms, take a look below to find some of the best resistance band workouts to get this area lean and toned. 

Band Bicep Curl 

© Fitbit Blog

The band bicep curl targets your biceps, as indicated by its name. To perform this exercise, start by standing with your feet hip-width apart with the band placed under your feet and a handle held in both hands. Position your hands with your palms facing up in an underhand grip as you curl the band up to shoulder height. Once you have the bands to your shoulder, slowly lower the band back down until your arms are straight down by your side. 

Seated Resistance Band Bicep Curls 

© Fit Carrots

If you prefer to be seated or need a bicep curl that allows for a bit more physical accessibility, try the seated resistance band bicep curl. To complete this, get into a seated position with one side of the resistance band under your left foot and the other held in your right hand. You will then rest your right elbow on your right thigh in a leaning position. Then, keeping your core engaged and back straight, complete a bicep curl by pulling your right hand up to your shoulder. 

Band Triceps Kickback

© Whats Up Dude

For the band triceps kickback, start with your feet hip-width apart with the resistance band under your feet as you hold a handle in each hand. Your palms will be facing in as you lean forward with your back kept flat, core engaged, and arms bent at a 90-degree angle. With your elbow tucked close to your side, extend your arms straight back behind you, then slowly lower them back into the starting position before going into another rep. 

Resistance Band Pull Apart

© Men’s Health

To complete the resistance band pull apart, start in a standing position with your feet hip-width apart and hold one end of the resistance band in each hand. Raise straight arms to chest height, keeping your palms facing down and maintaining about 6 inches of separation between arms. You will then pull the band apart, extending your arms as wide as possible while maintaining control. Bring arms back to the center and repeat for more repetition. 

Band Forward Raise 

For the band forward raise, stand with one foot staggered slightly in front of the other and place the resistance band under the foot you have chosen to be in front. With a handle in each hand as your palms face toward your thighs in an overhand grip, raise your arms straight out in front of you until they are brought to shoulder height. You will then slowly lower them back down to your side before starting another rep. 

Overhead Resistance Band Stretch

© Fit Carrots

For the overhead resistance band stretch, you will start with your feet together with one end of the resistance band held in each hand. Keeping your arms straight with your hands about 6 inches apart from one another, you will then bring your arms and the band over your head. Once there, pull your arms apart and sweep them down to each side so that they become even with your shoulders. You will then slowly bring your hands together again and repeat. 

Band Lat Pull 

© Men’s Health

To complete the band lat pull, start by standing with your feet hip-width apart as you hold one end of the resistance band in each hand. With palms facing down, extend your arms out in front of you until they reach shoulder height. You will then engage your core and squeeze your back muscles as you pull the band apart by extending your arms out to each side. Once you have extended your arms until they are straight, bring them back in for more reps.

Resistance Band Push Out 

© Katie Thompson / Self

To tackle the resistance band push out, start by standing with your feet together and your back straight with your core engaged. You will place one end of the resistance band in each hand, but the resistance band should be stretched across your mid/upper back. Bend your elbows at a 90-degree angle and squeeze your shoulder blade as you push your arms away from your sides and out in front of you until your arms are completely extended. 

Band Upright Row 

© Men’s Health

Starting with your feet hip-width apart, take the band and place it under your feet and cross the band in front of you while holding on to one side with each hand. With your palms facing downward in an overhand grip, pull the handles up to chest height as you bend your elbows out to your sides. Complete this motion as controlled as you can, as the crossing of the band will add a little more resistance which may cause you to wavier a bit more than usual. 

Resistance Band Back Press 

© Katie Thompson / Self

To complete the resistance band back press, stand with your feet together as you engage your core. You will then hold each end of the resistance band in each hand as you loop the band across your mid/upper back. Take a step forward with your left foot so that your feet are staggered and with your hands at your ribs, push both hands forward until they are fully extended.

Band Shoulder Press 

© Fitbit Blog

For the band shoulder press, start with the band beneath your feet that should be placed a bit closer than hip-width apart. Holding one handle in each hand with an overhand grip, press the handles of the band up until your arms are completely extended and the band is behind your arms. Once your arms have fully extended, bring them back down to your sides and begin again for another rep. 

Cuff Pivot 

© Katie Thompson / Self

To complete the cuff pivot, stand with your feet together and hold one end of the resistance band in each hand. You will then wrap the band around one hand to create more tension and hold the band just below your chest. With elbows bent and pointing out, keep one hand still as you pull the other toward the left or right, drawing the rotation from your shoulder. Bring your arm out about 90 degrees before returning to the starting position. 

Band Single Arm Tricep Extension 

© Get Healthy U

For those of you wanting a bit more burn in your triceps, the band single arm tricep extension is the move for you. To complete this exercise, stand with your right foot on one end of the resistance band while holding the other in your right hand with your arm extended. You will then bend at the elbow and lower the handle behind your head as you squeeze your triceps while extending your arm straight overhead. 

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