5 Resistance Band Exercises for Arms
Your biceps and triceps will definitely benefit from a workout using the resistance band instead of the typical dumbbells and disks. And so, this new method seems to have gained increasingly more attention and fans in the fitness world. In this article, we’ll show you how to use the resistance band for arms.
How to work the arms with the resistance band
The resistance band is a useful exercise tool since it stretches to many times its original length. This new element can give your workouts a new twist, especially if you’re bored with the traditional dumbbells. Also, it’s a great way to use those muscles that we don’t normally work out.
Additionally, you can do these resistance band arm exercises from your own home or anywhere you like. Here are some of the best exercises for the arms, using this accessory.
1. Bicep curl
This bicep workout won’t require you to use anything else other than the band and your own body. Start out by standing and stepping with one foot forward. Then, with that same foot, step on the middle of the resistance band and hold the ends with your hands facing up.
Now, place the arms down slightly in front of the torso. Then, flex the elbows and try to make your knuckles touch your shoulders. Make sure this is a fluid, slow movement, then hold for a few seconds and slowly return to the initial position. Repeat this 20 times.
2. Wrist curls
For this exercise, you will need the resistance band and a chair or a bench. Sit down with the back straight and the legs spread slightly. Step on one end of the band with the tip of your right foot and hold the other end with your left hand.
Place your left elbow on your left thigh with the forearm in the air horizontally and your palm facing down. Then, slightly flex your wrist and hold for a few seconds before returning to the starting position. Repeat this 20 times and change arms.
3. Overhead curls
For this exercise with the resistance band, you’ll need some sort of support to hold it. This element can be a doorknob since it should be at about the level of the navel. And so, start out by standing in front of the band held by the support, and hold the ends with your palms facing up and arms stretched out.
Then, flex your elbows to bring your wrists to your ears, hold for a few seconds, and return slowly to the starting position. Do 20 repetitions of this exercise per arm.
4. Tricep pushdown
Just like the previous exercise, you will also need support for this one. However, you’ll need it to be higher, at the level of your head. Then, stand in front of the resistance band and slightly flex your knees.
Start out with your elbows bent and at your ribcage, and your forearms parallel to the ground. The resistance band should not be stretched just yet, up until this moment. Then, slowly lower your forearms to the side of your thighs, hold and return slowly. Then repeat this 20 times.
5. Overhead tricep extensions
This last exercise also needs some form of support, this time at the level of the knees. Face away from the band/support, and hold one end with each hand. Raise your arms so that your elbows are next to your ears and your elbows are bent with your forearms parallel to the ground.
Finally, extend the elbows so that your hands are over your head, hold for a few seconds and slowly return. Repeat this 20 more times.
And so, by using these five arm exercises with the resistance band, you’ll tone up, and build up your muscles. Additionally, it only requires just a few minutes each day.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Astrid Buscher; Charlotta Cumming; Gesine Ratajczyk. Fit con la banda elástica. Disponible en: https://www.artzt.eu/media/wysiwyg/landingpages/theraband/international_exercise_instructions/PDFs/Resistance_bands/Spanish_Thera_Band_Fit_With_Resistance_Bands.pdf