This Resistance Band Arm Workout Is Quick But Brutal

The Best Resistance Band Exercises for Arms

Want stronger arms without having to deal with a bunch of clunky weights? One word: 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 both the Refine Method studio in New York City and MIRROR. ICYDK, Refine Method is known for their sought-after resistance band workouts, and have inspired some to retire their dumbbells entirely. (See also: The Benefits of Resistance Bands Will Make You Reconsider Whether You Even Need Weights)

Here, try Jinnett's six favorite resistance band exercises for arms, which can be rolled together to make a quick resistance band arm workout. Women — or anyone with arms, TBH — can benefit from adding these exercises to their current workout routine. But watch out: this resistance band arm workout might just replace your other go-to routine.

How it works: Do each of the resistance band arm exercises for the number of reps and sets detailed below. (Optional: Add 30-second bursts of jumping jacks, burpees, squat jumps, or other cardio moves after every other move to 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

Curtsy Curl

Targets biceps, butt, and legs

A. Stand with feet shoulders-width apart, holding one end of the band in right hand and stepping on the other end of the band with right foot.

B. 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) while curling right hand toward shoulder. Return to starting position.

C. Do all reps on one side, then switch sides; repeat on the other side.

Do 3 sets of 12 reps on each side.

Anti-Rotation Press

Targets shoulders and abs

A. Anchor center of band in doorjamb at chest level and stand with left side of body facing the door, feet shoulders-width apart.

B. Hold ends of bands with both hands clasped together against chest and step sideways away from the door until tension is felt in the band.

C. With knees slightly bent, extend arms forward and hold for 10 counts; return arms to chest.

D. Do all reps on one side, then switch sides; repeat on the other side.

Do 3 sets of 3 reps on each side.

(See also: The 30-Day Push-Up Challenge For Seriously Strong Arms)

Overhead Extension

Targets shoulders and triceps

A. 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.

B. 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

A. Anchor center of band in doorjamb at chest level and stand with back facing the door, holding a band end in each hand, elbows bent so that fists are in front of chest. Step forward until tension is felt in the band.

B. Step left leg back into a staggered stance and hinge forward slightly from hips.

C. Maintaining this position, press both bands forward, then bring elbows back to starting position. 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

A. Anchor center of band in doorjamb at chest level and hold both ends in left hand. Lie on the floor on right side of body so that top of head is facing the door.

B. Move into a side plank position, propping up torso on right elbow with hips and legs stacked and hips lifted off of the floor.

C. Extend left arm toward the ceiling, palm facing away from the door, and slowly lower arm to left hip. Raise arm and repeat.

D. Do all reps on one side, then switch sides; repeat on the other side.

Do 3 sets of 10 reps on each side.

Lunge and Row

Targets shoulders, back, biceps, abs, and legs

A. 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.

B. Bend knees and lower into a static lunge while drawing elbows behind body, squeezing shoulder blades together. Return to standing, extending arms forward.

C. Do all reps on one side, then switch sides; repeat on the other side.

Do 3 sets of 12 reps on each side.