Resistance Band Arm Exercises
Resistance Band Arm Exercises
Resistance bands are an ideal addition to arm workouts. Read this arm-based exercise guide to grow your biceps, triceps, and forearms.
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Bicep Curl
• Loop a resistance band around your feet, holding each side evenly in your hands with your palms facing inwards.
• Pull your hands up towards your shoulders.
• Lower your hands back to the start position, with control.
WHY THIS WORKS: The banded bicep curl gets harder as band elongates, keeping your muscles tense.
Bicep 21s
• Stand in the centre of the band with your arms at your sides and your palms facing forward.
• Keep your elbows pinned to your sides, bring your hands towards your chest and stop half-way through the curl.
• Lower your hands down and repeat this for seven reps.
• Bring your palms up until your elbows leave your sides. Lower back down to the mid-point of the curl and repeat for seven reps.
• Return to the original starting position and perform seven full bicep curls.
VARIATION: Bicep 21s are commonly performed with dumbbells but you can also use a barbell and weight plates.
Pronated Curl
• Move the band under your feet, keep your back straight, and hold your elbows by your sides.
• Hold the band in a pronated grip, with your palms facing away from you.
• Raise your forearms until your elbows start pulling away from your side. Lower them back down.
TOP TIP: For the best result, this exercise should be performed slowly.
Preacher Curl
• Attach a resistance band to each end of a Barbell and loop them around a power rack.
• Sit on a preacher curl bench, with your elbows on the pad.
• Grip the straight bar with your palms facing forwards.
• Take bar off the pins and let it hang as low as possible.
• Pull the bar towards your shoulders and lower it back down.
EXTRA EQUIPMENT: For this exercise you will need access to a Preacher Curl Bench.
Tricep Extension
• Place one foot in the centre of the band.
• Pull the resistance band behind your head with both hands.
• Keep your elbows close to your head and pinch your triceps at the top of the movement. Lower and repeat.
ALTERNATIVES: This exercise can also be performed with dumbbells, or with an EZ bar.
Tricep Kickback
• Place one foot in the middle of the band and hold the band with your opposite arm.
• Get into a split stance by taking a small step back with your unbanded foot.
• Hinge at your hips and lower your chest to a 45 degree angle.
• Move your banded hand behind you, extending your arm.
GET PERFECT FORM: Keep your free elbow close to your side and keep it there for the whole exercise.
Tricep Push Down
• Secure a resistance band to a high anchor.
• Hold the band with both hands, with your elbows tucked into your sides and your hands at your chest.
• Push your hands towards the floor, locking them at the bottom of the exercise.
TOP TIP: A pull up bar will make the perfect anchor for this exercise.
Wrist Extension
• Sit on a bench, with your forearm resting on your thigh.
• Secure one end of a resistance band under your foot, holding the other end, with your palm facing away from you.
• Curl the band towards your body.
FUNCTIONAL FITNESS: Strengthening your wrists will reduce your risk of injuries in daily life.
Wrist Flexion
• Sit on a bench, resting your arm on your thigh.
• Place your foot on one end of a Resistance Band, grip the other end, with your palm facing towards you.
• Curl the band towards your body.
VARIATION: You can also perform this move with a lightweight dumbbell.
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