11 Ways To Use A Resistance Band For Your Arm Workouts

Resistance bands help maximize your workouts by keeping tension on your muscles, says trainer Vanessa Liu. So when you work through these resistance band arm exercises, your biceps and triceps stay engaged for the full motion of each move, helping you to build more strength.

Shoulder Press

Liu says presses strengthen your tricep and deltoid muscles.

- Stand on center of band.

- Hold both ends of the band at shoulder height.

- Press band up over your head until your arms are straight.

- Lower and repeat.

Do 3 sets of 10 reps.

Butterflies

Trainer Kelley Nemiro-Ferttita says these target the tricep muscles.

- Hold band in both hands, lean forward.

- With back straight, knees bent, lock arms with hands together.

- Pull band apart with control, arms locked.

- Return to center. Repeat.

Do 4 sets of 12.

Overhead Tricep Extensions

Trainer Evan Williams says these hit the backs of the arms, too.

- Have band under one foot, ends in both hands.

- Take step forward with opposite foot.

- With band behind you, bend elbows.

- Pull band up to head height, then lower.

Do 3 sets of 12.

Banded Rows

Williams says these work the biceps and traps.

- Stand on middle of band with both feet.

- Hinge at the hips.

- Engage core muscles.

- Row by pulling your elbows back towards your hips.

Repeat 3 sets of 12.

Resisted Push-ups

These work the biceps, triceps, and shoulders.

- With band over upper back, hold in both hands.

- In push-up position, place hands shoulder-width apart.

- Slowly lower.

- Push against band, come back up.

Williams recommends 3 rounds of 10 reps.

Drag Curl

This move from trainer Jesse Milburn works the biceps.

- Step on band in middle, grab one end in left hand.

- Lean slightly forward, shoulders down.

- With elbows back, lift band up the side of body, like a bicep curl.

- Reset and repeat.

3 sets, 12-15 reps per arm.

Tricep Press

Trainer Sydney Miller suggests a medium-weight band.

- With left hand, hold end of band at left shoulder.

- Right arm pulls other end down. Keep left hand in place.

- Return right arm to 90 degrees, then pull down again.

Do 12 reps then switch arms.

Extended Bicep Curls

Trainer Jennifer McCamish says this’ll work your biceps, shoulders, lats, and back.

- Loop band around wrists.

- Extend arms out front, palms up.

- Pull arms apart to create tension.

- Keep tension as you bend elbows in, like a curl.

Start at 12 reps.

Cable Chop

Use a chop motion to work hard-to-reach deltoids, says Steven Mack, CSCS.

- Anchor band at eye level, hold one end in left hand so it pulls across body.

- Hinge forward at waist.

- Pull band down towards left foot.

- Turn, repeat on other side.

Do 15-20 reps per side.

Bear Taps

Trainer Lex Fish says resistance bands target the small muscle fibers of the arms — and this move hits your core, too.

- Get into bear pose on all fours.

- With band around wrists, tap one hand out to side, alternating sides.

Do 15 reps.

7-21s

To get your deep bicep muscles, try these from coach Jeff Waters.

- Stand on band. With arm at sides, do 7 bicep curls halfway up.

- Do 7 more from midway point to shoulder.

- Do 7 more, but go all the way down, then all the way up.

Repeat for 3 sets.