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Work your arms, shoulders, and back with these creative moves you can do anywhere. From here, extend your right arm straight up above your head, stretching the band and using your triceps to complete the movement. It's no secret that resistance bands are a go-to because they're easy to use and super versatile. Amy is an A.C.E.-certified personal trainer, PROnatal prenatal and postpartum specialist, and the host of, Single-Arm Lateral Raise With Static Hold, A 10-Move Resistance Band Butt Workout You Can Do Anywhere, 20 Resistance Band Exercises to Strengthen Your Entire Body, 16 Equipment-Free Arm Exercises You Can Do at Home. Resistance band workouts for arms can be incredibly useful for multiple reasons. Keep your back straight and your head up. Separate your feet mat-width distance apart. Hold one end of the band in your right hand so that when you stand, with your arm at your side, there is tension in the band. Keep your upper arms still as you inhale and bend your elbows to 90 degrees, lowering the band towards your forehead. Do all of the reps on one side, then repeat on the other side. Our model, Saneeta Harris, is a blogger, SFG Level 1 certified kettlebell trainer, and the founder of @NaturalHairGirlsWhoLift. Then lower your right arm to your right side. Hold the ends of the resistance band in each hand. Pull your arms apart, sweeping them down to each side, so they come to be even with your shoulders. Don’t be intimidated by its name! Inhale to slowly bring the hands back to shoulder-width distance. Hold each end of the resistance band with each hand with your arms fully extended towards the ground. Come into a low lunge position with your left foot forward and your right knee down on the ground. Reach behind you to grab the other end of the band with your right hand and hold your right hand at shoulder height in the middle (even with your spine and directly above your left hand). The band should have a small amount of tension, but not be taut. }. I focus on keeping your core engaged and your back straight. Keep your hands in line with your shoulders the entire time. The exercises … One note: We'd suggest staying away from mini bands for the particular routine below. Hinge at the hip, and tip forward, allowing your right foot to come straight up behind you as you hinge forward, eventually bringing your chest parallel to the floor. You should feel your abs working. We’ll be working your biceps, triceps, and shoulders in this workout … padding: 5px; While this article has covered the arms, rest assured - a high-quality resistance band … Hold the ends of a band in each hand and engage your abs. (The other end of the band can either just lie on the floor or you can hold it slack in your left hand.). Raise your straight arms to chest height, palms down, with your hands about 6 inches apart. You can begin this move in the same position as the last move. With … And although we use bands with handles for the resistance band exercises for arms below, you can also try flat resistance bands like these, which can be even easier to adjust, since you can grip them anywhere (and not just by the handles at the end). From this position, engage your back muscles by keeping your shoulders pressed down and squeeze your shoulder blades as your push your arms away from your sides until your arms are fully extended. Below, moves like the resistance band pull-apart, overhead resistance band stretch, and resistance band push-out can all loosen up your shoulders or reduce tension after a long day at a desk job. The key to resistance band exercises for arms is to not let the band go slack, but rather keep tension on the band for the whole movement. Stand with your feet together, core engaged, and hold one end of the resistance band in each hand. Depending on your strength level for various exercises, you may want more than one resistance band at different tensions so you can adjust accordingly. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. She believes that having fun and well-rounded exercise is the key to maximizing strength, flexibility, and mental health. Place both of your feet on top of the band … Do all of your reps on one side, then repeat on the other side. First, these workouts can help you preserve your arm gains when you might not have access to a formal gym. Keep your core engaged to help with balance. Re-bend your elbows to return to your starting position. Take a deep inhale, then exhale to pull the ends of the band apart, bringing your arms outward. Just be sure to keep your chest and upper arm parallel to the ground and your back perfectly flat. You should feel your triceps, outer shoulders, and rear delts working. Inhale to straighten the arm back down towards the floor. Another bonus: They are super lightweight, compact, and portable, so you can take them anywhere to make sure you get in an effective workout. Keeping your elbow in position, move your hand behind you, extending the arm, to stretch out the band between your foot and hand. Grab a light band for this exercise that tones up your triceps, outer delts, and rear delts. Then inhale to slowly bend your right arm back to the starting position. Your left knee should be stacked over your left ankle. Begin in a similar stance to the previous move. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Exhale to row your right elbow up towards the sky. Start in a high plank position with the light resistance band looped around both hands. Take a deep inhale, then exhale to pull the ends of the band apart, bringing your arms outward. Keep your shoulder relaxed and focus on just engaging your bicep to pull your hand toward you. Stand with your feet together and loop the band under both feet, holding each one end of the band in each hand. For this workout, if you're doing 10 reps of an exercise, the last two reps should feel difficult, and if you had to do two to three more reps, your form would falter. Continue alternating for 10 reps per side. You’ll get a bonus core workout while strengthening your arms and shoulders in this exercise. The rep ranges are recommended based off the time it should take do 1 rep as well as the difficulty of the exercise. 15 Easy Exercises to Build Functional Arm Strength, 44 Resistance Band Exercises to Tone Every Inch, 5 TRX Squat Exercises to Sculpt Your Butt, 15-Minute Resistance Band Triceps Workout, 6 Stability Ball Exercises to Tone Your Abs, Light Dumbbell Full Body Workout (Tone & Sculpt), 8 Exercises to Tone Your Butt That Aren't Squats, 11 Standing Ab Exercises To Tone Your Tummy, 8 Functional Exercises to Tone Your Body in One Fell Swoop, Potentially Fatal Bacteria Found on Potatoes, Lemons, Limes and Oranges, The 12 Best Low Carb Vegetables and Their Benefits, The 7 Best Natural Substitutes for White Sugar. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself. 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