resistance band exercises for arms: How to Tone and Strengthen Your Arms

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Resistance band exercises for arms utilize exercise bands. They are a versatile and effective tool for building strength, endurance, and flexibility in your arms. They are also easy to use, portable, and affordable, making them ideal for home workouts. Resistance bands come in different shapes, sizes, and resistance levels. You can choose the ones that suit your fitness level and goals.

In this post, we will show you how to do 10 resistance band arm exercises. The exercises target your biceps, triceps, shoulders, and back muscles. These exercises will help you sculpt and tone your arms. They will also improve your posture, stability, and mobility. You can do these exercises as a standalone arm workout. You can also add them to your existing routine for some extra challenge.

Before you start, make sure you have a resistance band loop or a regular resistance band with handles. You can also use a door anchor or a sturdy object to attach your band to for some of the exercises. Warm up for at least 5 minutes before doing the exercises, and cool down and stretch afterward.

Here are the 10 of resistance band arm exercises you can do at home:

1. Band Bicep Curl

This exercise works your biceps, the muscles on the front of your upper arms. It also engages your forearms and core.

  • Stand with your feet hip-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing up.
  • Keep your elbows close to your sides. Curl your hands toward your shoulders. Squeeze your biceps at the top.
  • Slowly lower your hands back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

2. Band Triceps Kickback

This exercise works your triceps, the muscles on the back of your upper arms. It also challenges your core and back.

  • Anchor one end of the band to a door or a sturdy object at chest height.
  • Hold the other end of the band in your right hand and stand facing the anchor point.
  • Step back until there is tension on the band and place your left foot slightly forward.
  • Lean forward from your hips and keep your back straight.
  • Bend your right elbow to 90 degrees and bring it close to your side.
  • Extend your right arm behind you. Straighten your elbow and contract your triceps.
  • Pause for a second and then return to the starting position.
  • Repeat for 10 reps on each side.

Source: [YouTube](https://www.youtube.com/watch?v=A4NlPwcmWmM)

3. Band Forward Raise

This exercise works on your shoulders, especially the front part (anterior deltoid). It also involves your chest, upper back, and core.

  • Stand with your feet shoulder-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing down.
  • Keep your arms straight and raise them in front of you until they are parallel to the floor, or slightly higher.
  • Slowly lower them back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

4. Band Lateral Raise

This exercise works on your shoulders, especially the side part (lateral deltoid). It also targets your upper back, traps, and core.

  • Stand with your feet shoulder-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing in.
  • Keep your arms straight and raise them to the sides until they are parallel to the floor, or slightly higher.
  • Slowly lower them back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

5. Band Lat Pull

This exercise works your back muscles, especially the latissimus dorsi (lats). It also engages your biceps, rear deltoids and core.

  • Anchor one end of the band to a door or a sturdy object above your head.
  • Hold the other end of the band in both hands and stand facing away from the anchor point.
  • Step forward until there is tension on the band and lean slightly forward from your hips.
  • Keep your arms straight. Pull the band down to your chest. Squeeze your shoulder blades together.
  • Slowly return to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

6. Band Upright Row

This exercise works on your shoulders, especially the upper part (trapezius). It also activates your biceps, forearms, and core.

  • Stand with your feet hip-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing down.
  • Keep your arms straight and pull the band up to your chin, lifting your elbows above your shoulders.
  • Slowly lower the band back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

7. Band Shoulder Press

This exercise works on your shoulders, especially the front and side parts. It also involves your triceps, upper back and core.

  • Stand with your feet shoulder-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand and bring them to your shoulders, palms facing forward.
  • Press the band overhead, extending your arms and locking your elbows.
  • Slowly lower the band back to your shoulders, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

8. Band Bent Over Row

This exercise works your back muscles. It especially targets the rhomboids, teres major and minor, and lower trapezius. It also engages your biceps, rear deltoids and core.

  • Stand with your feet shoulder-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing each other.
  • Bend forward from your hips and keep your back straight.
  • Pull the band up to your chest, bending your elbows and squeezing your shoulder blades together.
  • Slowly lower the band back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [Byrdie](https://www.byrdie.com/resistance-band-arm-exercises)

9. Band Curl to Press

This exercise combines a bicep curl and a shoulder press. It works both muscles in one movement. It also challenges your core and coordination.

  • Stand with your feet hip-width apart and step on the middle of the band with both feet.
  • Hold one end of the band in each hand, palms facing up.
  • Curl the band up to your shoulders, squeezing your biceps at the top.
  • Rotate your palms forward and press the band overhead. Extend your arms and lock your elbows.
  • Reverse the movement and lower the band back to the starting position, keeping tension on the band.
  • Repeat for 15 reps.

Source: [YouTube](https://www.youtube.com/watch?v=oBsUhsWcAcc)

10. Band Single Arm Triceps Extension

This exercise works your triceps, especially the long head. It also involves your core and shoulder stability.

  • Anchor one end of the band to a door or a sturdy object above your head.
  • Hold the other end of the band in your right hand and stand facing away from the anchor point.
  • Step forward until there is tension on the band and bring your right hand behind your head, bending your elbow.
  • Extend your right arm overhead, straightening your elbow and contracting your triceps.
  • Pause for a second and then return to the starting position.
  • Repeat for 10 reps on each side.

Source: [YouTube](https://www.youtube.com/watch?v=A4NlPwcmWmM)

These are some of the best resistance band arm exercises you can do at home to tone and strengthen your arms. You can do them as a circuit or mix and match them as you like. Remember to use a resistance level that challenges you but allows you to maintain good form. And don't forget to warm up, cool down and stretch!

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