The Ultimate Resistance Band Arm Workout
The Best Resistance Band Exercises for Arms
Craving the carved shoulders and toned triceps that come with getting strong? Then we have one word for you: rubber. Resistance band exercises for arms are super effective and can be done anywhere, from the airport to the office to the gym. (And this is just the beginning; there are tons of different types of resistance bands and ways to use each.)
"Resistance bands are an easy, portable way to target more arm muscles simultaneously," says Brynn Jinnett, the founder of the Refine Method studio in New York City, whose sought-after resistance band workouts have inspired some to retire their dumbbells entirely.
Here, try Jinnett's six favorite resistance band exercises for arms, and watch as this resistance band arm workout replaces your other go-to routine.
How it works: Do each of the resistance band arm exercises for the number of reps and sets below. (Optional: Add 30-second bursts of jumping jacks, burpees, squat jumps, or other cardio moves after every other move to maximize your calorie burn and make these resistance band arm exercises the base for an interval workout.)
You'll need: A therapy band or resistance band with handles, plus a doorjamb or vertical support to anchor the band
Targets biceps, butt, and legs
- Holding one end of band in right hand, stand with feet shoulder-width apart, right foot stepping on other end of band.
- Lunge back (here's how to ace lunge form) with left leg, crossing left foot behind right leg and bending both knees 90 degrees (as if doing a curtsy) as you curl right hand toward shoulder. Return to start.
- Do 12 reps; switch sides and repeat. Do 3 sets.
Targets shoulders and abs
- Anchor center of band in doorjamb at chest level and stand with left side of body facing door, feet shoulder width apart.
- Hold ends of bands with both hands clasped together against chest and step sideways away from door until you feel tension in band.
- With knees slightly bent, extend arms forward and hold for 10 counts; return arms to chest.
- Do 3 reps; switch sides and repeat. Do 3 sets. (Related: Try This 30-Day Push-Up Challenge For Seriously Sculpted Arms)
Targets shoulders and triceps
- Anchor center of band in doorjamb at chest level and kneel on right knee, facing away from door and holding a band end in each hand, arms by sides.
- Extend arms overhead with palms facing each other and, keeping elbows fixed in place, bend arms to lower fists behind head.
- Do 3 sets of 12 reps.
Band Chest Press
Targets chest and biceps
- Anchor center of band in doorjamb at chest level and stand with back facing door, holding a band end in each hand, elbows bent so that fists are in front of chest. Step forward until you feel tension in band.
- Step left leg back to get into a staggered stance; hinge forward slightly from hips.
- Maintaining position, press both bands forward; then bring elbows back to start. Repeat.
- Do 3 sets of 15 reps. (Then complement these resistance band exercises for arms with these 8 butt-lifting lower-body moves.)
Side Plank Pull-Down
Targets shoulders, triceps, back, and abs
- Anchor center of band in doorjamb at chest level and hold both ends in left hand. Lie on floor on right side so that top of head is facing door. (Tuck one of these portable yoga mats underneath you if you prefer a cushion during this resistance exercise for arms.)
- Get into side plank position, propping up torso on right elbow with hips and legs stacked and hips lifted off floor.
- Extend left arm toward ceiling, palm facing away from door, and slowly lower arm to left hip. Raise arm and repeat.
- Do 10 reps; switch sides and repeat. Do 3 sets.
Lunge and Row
Targets shoulders, back, biceps, abs, and legs
- Anchor center of band in doorjamb at chest level and stand facing door, holding a band end in each hand. Step back with right leg into a staggered stance so there is enough tension in band when arms are extended forward at chest level.
- Bend knees and lower into a static lunge as you draw elbows behind you, squeezing shoulder blades together. Return to standing, extending arms forward.
- Do 12 reps; switch legs and repeat. Do 3 sets.