This 4-Move Resistance-Band Workout Strengthens Every Inch of Your Arms

Updated on 7/24/2023 at 2:45 PM

POPSUGAR Photography | Chaunté Vaughn

Whether you're low on home gym space or you want to fit in a workout while traveling, resistance-band workouts are the way to go — the bands are small, lightweight, and use tension to challenge your muscles beyond using your own bodyweight. There are plenty of resistance-band exercises that work your butt and lower body using mini loop bands (aka booty bands), but did you know you can use a resistance band for tricep and bicep exercises, too? Even classic moves like bicep curls, tricep presses, and upright rows can be done using just resistance bands, with no dumbbells in sight.

Try it out for yourself with this resistance-band arm workout from Courtney Roselle, NASM-certified personal trainer and founder of Iron Grace. These resistance-band arm exercises work your biceps, triceps, shoulders, and upper back. You'll just need one long resistance band, a bit of space, and some motivation, because your arms are about to shake.

Resistance-Band Arm Workout

Equipment needed: a tube resistance band with handles, or a therapy band. (Need one? Shop some resistance bands on Amazon.)

Directions: Do three sets of 10 reps for every exercise, resting as needed before advancing to the next move. Or challenge yourself with an AMRAP (as many reps as possible) circuit: start with the first move, doing as many reps as possible in 30 seconds, followed by a 30-second rest. Then proceed to the next move, and repeat until you've done all four moves. Repeat the entire circuit for a total of three rounds.

— Additional reporting by Maggie Ryan and Lauren Mazzo

Resistance-Band Bicep Curl

Biceps curls are perhaps the most classic bicep exercise, and you can easily do them with a resistance band. To make the most of this move, resist the pull of the band when you lower your hands to your sides.

How to Do Resistance-Band Bicep Curls:

Start standing on the middle of the resistance band with feet hip-width apart.
Grab the resistance band by the handle or on each end, making a fist with your hands, palms facing forward.
Perform a bicep curl, pulling your fist up to your chest without moving your elbows forward or backward.
Slowly lower your hands to return to the starting position, arms fully extended. That's one rep.

Resistance-Band Pull Apart

This resistance-band arm exercise will wake up the hard-to-reach muscles on the backs of your shoulders as well as your upper back, making it a great exercise for improving your posture. Depending on how long your resistance band is, you may need to move your grip closer together and hold onto the band itself.

How to Do Resistance-Band Pull-Aparts:

Start holding the resistance band tight on both ends, with your arms straight out in front of you. Your elbows should be slightly bent and your feet shoulder-width apart, with a slight bend in the knees and core engaged.
Keeping your arms straight, pull the band apart as far as you can, pausing once you've reached your limit or until your arms are extended fully out to the sides (as shown).
Slowly bring your arms back together in front of you. Try to think about keeping your shoulder blades down and back throughout the movement; don't allow your shoulders to rise up toward your ears.
That's one rep.

Resistance-Band Upright Row

Upright rows target your upper back and shoulders, and can easily be done using a resistance band or dumbbells. While you're doing this move, just be sure to keep your core engaged and avoid arching your back to complete the movement.

How to Do Resistance-Band Upright Rows:

Instead of using dumbbells (pictured here), stand on the middle of the resistance band with feet hips-distance apart. Grab the resistance band on each end with knuckles facing down and palms facing your legs.
Pull the resistance band up toward your chin, making sure to lead with your elbows. Stop when your fists are at shoulder height.
Slowly lower your hands to return to starting position, resisting the pull of the band. That's one rep.

Resistance-Band Tricep Press

You can also perform this resistance-band triceps move as a tricep overhead extension for an extra challenge. Stand on the middle of the resistance band with both heels and pull up on the band behind your head, until your arms are fully extended above you. Slowly return to starting position, with your elbows bent behind your head.

How to Do Resistance-Band Tricep Presses:

Stand on the middle of the resistance band with your feet hip-width apart and hold on to each end of the band. Keep your knees slightly bent, and hinge your torso forward slightly. Row your elbows back so your upper arms are about parallel with your torso and your elbow is bent at 90 degrees. This is your starting position.
Without moving your upper arms, slowly straighten your arms behind you with palms facing up.
Slowly return to starting position. That's one rep.