This 10-Move Resistance Band Arm Workout Is No Joke

Your biceps will be quaking by the end.


Rachel Nicks |

No dumbbells? No problem. It’s totally possible to strengthen and sculpt your arms at home without owning a set of free weights. All you need is a resistance band. Well, that and this killer resistance band arm workout.

Skeptical about whether resistance bands tone your arms? Don’t be. Resistance bands can get your muscles firing just about as well as dumbbells (particularly in upper-body moves), according to research published in the Journal of Human Kinetics in 2018.

So what’s a gal to do when you can’t get to the gym (okay, don’t want to leave your house) or are looking to squeeze in a good sweat on the road? This 10-move, 25-minute resistance band arm workout.

It’s pretty much guaranteed to light up every muscle in your arms — in fact, Nicks specifically chose these resistance band exercises to target all of your upper-body muscles and score a well-balanced burn.

Ready to fire up? Grab a resistance band and snap to it

Time: 25 minutes

Equipment: resistance band

Good for: arms and upper-body

Instructions: Go through each exercise below in order. Complete the indicated reps and then continue to the next move. Once you’ve performed all 10, rest for two minutes. Repeat twice more for a total of three rounds.

1 Overhead Pull-Apart

How to: Start standing with feet shoulder-width apart, holding a resistance band with hands so it’s taught, arms straight at sides, palms facing body. Without bending elbows, pull hands apart and raise arms up overhead and back as far as is comfortable. Slowly return to start. That’s one rep. Perform 10.

READ MORE: A Quick Resistance Band Arms Workout You Can Do At Home

2 Pull-Apart

How to: Start standing with feet shoulder-width apart. Hold a resistance band with both hands so it’s taut and extend arms straight in front of body in line with shoulders (palms facing floor). Engage core and pull fists outwards past shoulders. Slowly return to start. That’s one rep. Perform 10.

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Without bending elbows, raise arms straight up in front of body to shoulder-height. Slowly lower back down to start. That’s one rep. Perform 10.

4 Lateral Raise

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. Return slowly to start. That’s one rep. Perform 10.

5 Bicep Curl

How to: Start standing on the middle of a resistance band (feet hip-distance apart) holding its end with hands, arms by sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom. That’s one rep. Perform 10.

6 Tricep Extension

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms extended straight up overhead, palms facing each other. Keeping upper arms still, bend at elbows and lower hands to just behind neck. Reverse movement to return to start. That’s one rep. Perform 10.

How to: From the tricep extension starting position, bend at elbows so forearms are parallel to the floor. This is your new start point. From here, bend elbows more and lower hands slightly (just a few inches). Then, return to the starting point. That’s one rep. Perform 10.

8 Single-Leg Row

How to: To start, stand on right leg with the middle of a resistance band looped around the arch of left foot, holding on to its ends with hands, arms straight, body should be hinged at hips so torso and left leg are both be parallel to the floor. Bend at elbows to row hands to the sides of rib cage. Pause, then slowly lower back to start. That’s one rep. Perform 10.

How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at shoulder level, elbows bent at 90 degrees, palms facing inward. Press hands up overhead until biceps frame face. Hold for one second, then take three seconds to lower back to start. That’s one rep. Perform 10.

10 Tricep Kickback

How to: Stand with knees slightly bent, the middle of a resistance band beneath feet, hands by rib cage holding ends of band, arms bent at 90 degrees, and torso leaned forward (keeping back straight). Engage core and straighten elbows so hands push back until arms are fully extended behind body. (Only forearms should move.) Once arms are straight, pause, and then reverse movement to return to start. That’s one rep. Perform 10.

This article was originally published on www.womenshealthmag.com 

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