12 Best Resistance Band Arm Exercises That You Can Do At Home

When you work out at home, resistance band arm exercises are a great way to build strength and tone your arm. With just a resistance band, you can target all the major muscles in your arms—biceps, triceps, and forearm.

Resistance bands are great because they provide tension throughout the range of motion, so you can push and pull against the resistance.

Exercises such as overhead triceps extensions, bicep curls, and overhead presses target the arms’ muscles in various ways.

Here, you know the best resistance band arm exercises (based on science and experience) you can do at home to target your biceps, triceps, and forearm. I will also provide a sample workout routine and tips.

How Resistance Band Train Arm

Have you ever wondered how simple rubber bands can build impressive arm strength? Let me explain.

Think of resistance bands as your portable gym for killer arm workouts. They’re fantastic for targeting every part of your arms, from your biceps to your triceps and even those often-forgotten forearms.

Resistance bands provide unique tension during each exercise’s concentric and eccentric phases. This means you feel resistance when you contract the muscle (concentric) and lengthen the muscle (eccentric). Whether curling up or lowering down, your muscles constantly fight against the band’s tension.

• The concentric phase is when you shorten the muscle against resistance, like curling a band up.
• The eccentric phase is when you lengthen the muscle under tension, like lowering the band back down.

This causes many arm muscles to work harder, causing tiny tears and muscle damage. As a result, the body begins to heal and grow, enhancing the overall arm’s power and tone.

Pro tip: Don’t let the band snap back quickly: that slow, controlled return is where strength-building magic happens.

12 Best Arm Exercises With Resistance Band

Here are the top 12 resistance band arms exercises, perfect for home workouts or on-the-go training. With just an elastic band, you can sculpt strong, toned arms through a full range of motions.

1. Standing Resistance Band Curl

Resistance band bicep curls are a fantastic go-to exercise if you’re looking for a simple yet effective way to work your biceps. They keep your bicep muscles under constant tension throughout the entire movement.

You can do them anywhere—at home, in the park, or even while traveling. There is no need for heavy equipment; grab a band, and you’re ready to go!

How To Do

1. Place your feet shoulder-width apart and ensure the resistance band is securely positioned in the center of your feet. This provides stability and balance.
2. Hold the handles of the resistance band with your palms facing upwards.
3. Slowly raise your hands towards your shoulders in a controlled motion. As you lift, focus on keeping your elbows stationary at your sides.
4. When your hands reach shoulder level, pause momentarily and squeeze your biceps.
5. Gradually lower your hands back to the starting position. This eccentric phase is just as important as the lift.
6. Perform 3-4 sets of 10-15 reps for best results.

2. Band Hammer Curl

The band hammer curl is a variation of the traditional hammer curl that uses resistance bands instead of dumbbells.

When it comes to building massive arm and forearms, the hammer curl is an effective isolation workout that targets the bicep, brachialis and brachioradialis.

This exercise works the wrist and forearm muscles more than traditional bicep curls, improving grip strength and size.

How To Do

1. Stand in the middle of the resistance band with your feet shoulder-width apart.
2. Grasp the ends of the resistance band with your palms facing each other (neutral grip).
3. Keep your elbows close to your sides and curl your hands up towards your shoulders.
4. Ensure you fully extend your arms at the bottom and curl up for a full range of motion. Squeeze your biceps at the top of the curl.
5. Slowly return your hands to the starting position.
6. Repeat for the desired number of reps, aiming for 3 sets of 10-12 reps to begin.

3. Band Tricep Extension

The band tricep extension is an effective exercise for targeting and strengthening the triceps. It is an isolation exercise that works the triceps by extending the elbow against resistance from a resistance band.

You can use bands at different heights or step on them to do different exercises and work your triceps from different angles.

You can do this tricep workout at home or at the gym with a resistance band.

How To Do

1. Attach the resistance band to a stable anchor point at a height that allows for comfortable movement.
2. Grab the band with a neutral grip and lean forward slightly for better balance.
3. Keep your upper arms stationary and close to your head. This helps isolate the triceps and prevents other muscles from interfering with the movement.
4. Slowly pull the band down by flexing your triceps. Keep your elbows tucked in; avoid letting them flare out to maintain proper form.
5. Continue pulling until your elbows are nearly locked out.
6. Control the movement and slowly return to the starting position.

4. Resistance Band Tricep Pushdown

Anyone who wants to build arm mass and strength should do triceps pushdowns. They are low-impact on the elbows and shoulders and are great for keeping joints feeling healthy.

The triceps pushdown targets all three heads of the triceps, which is important for building up your arms.

Oh, and for those of you worried about joint health – these are so much friendlier on your elbows than heavy weights. You’re getting all the benefits without the stress on your joints.

How To Do

1. Anchor the band above the head and grip the band with palms facing down.
2. Grab the resistance band with both hands (palms facing in) just below chest height.
3. Keep your elbows tight into your side and drive your hands down towards your waist. Avoid flaring your elbows out to the sides.
4. Pause at the bottom of the movement and slowly return to the starting position. When your hands come back up, control the band speed.
5. Repeat 8-12 times.

5. Band Tricep Kickback

The band tricep kickback is one of the best tricep exercises. It builds strength and muscle in all three heads of the tricep muscle. It is an effective exercise for building arm size and strength.

Resistance bands are lightweight and compact, so they can be utilized anywhere. You can perform tricep kickbacks at home, at the park, or while traveling.

How To Do

1. Grab the handles with your palms facing towards you. Step on the resistance band with your feet.
2. Keep your back straight and bend at the waist so that your back is almost parallel to the ground.
3. Contact your triceps to straighten your arms and press the handles backward.
4. Squeeze your triceps at the top of each rep.
5. Avoid letting the band snap back after reaching full extension. Slowly return to the starting position. Repeat.

6. Resistance Band Reverse Curl

The reversal curl is an essential part of band bicep workouts. It is a variation of the traditional biceps reverse curl exercise that targets the brachialis and brachioradialis muscles and the biceps brachii.

It’s characterized by a unique hand position with your palms facing down (pronated grip) instead of the traditional palms-up grip. This exercise specifically targets the brachialis and the outer head of the biceps brachii.

How To Do

1. Stand with your feet shoulder-width apart. Maintain an upright posture. Avoid excessive leaning.
2. Hold a resistance band in each hand with a reverse grip (palms facing down).
3. Keep your elbows close to your sides and curl your hands up towards your shoulders.
4. Slowly return your hands to the starting position. Exhale as you lift the band (the concentric phase) and inhale as you lower it (the eccentric phase).

7. Resistance Band Push Up

Push-ups can be done anywhere, and they’re free and effective for building a strong and toned arm. You don’t need expensive equipment or a gym membership.

The classic push-up has survived the test of time and is the single most efficient exercise for simultaneously strengthening the chest, arms, deltoid, lower back, abs, and glutes.

The resistance bands add variable resistance, which makes the push-up movement more challenging. One study found that strength improvements were similar when doing 6 rep max bench press and 6 rep max elastic band pushups.

How To Do

1. Place the resistance band across your upper back and hold on to the band’s ends, one in each hand.
2. Start in a high plank position with slightly wider hands than your shoulders. Don’t let your hips sag or your back arch.
3. Bend your arms and lower your body towards the ground. Keep your elbows close to your sides.
4. Pause for a moment at the bottom position.
5. Then push through your palms.
6. Inhale as you lower your body, and exhale as you push back up.

Know More: 25 Different Types Of Push Ups (Best Variations)

8. Band Shoulder Press

The resistance band shoulder press is an exercise that targets the shoulders front and side deltoid muscles. It is an effective way to build shoulder strength and tone the arms.

It’s like a shoulder press with free weights, but it uses a band to give you tension. Compared to heavier weights, it provides a smoother and more joint-friendly motion.

How To Do

1. Stand in the center of the band with your feet shoulder-width apart.
2. Hold the band handles at shoulder height with your palms facing forward. Use a resistance band that is challenging but not too difficult.
3. Press the handles up and overhead until your arms are fully extended.
4. Hold for a second and then slowly lower the handles back to shoulder height.

9. Band Seated Row

The seated row is a compound exercise that works the back, biceps, and rear delt. It will also work your spinae, as you need your lower back to stabilize your movement.

Can I share a little secret I’ve learned? When you’re pulling back, imagine you’re trying to crack a walnut between your shoulder blades.

How To Do

1. Sit on the floor with your legs extended in front of you and wrap/place the band around your feet.
2. Grasp the band handles with an overhand grip and sit up straight with your shoulders back.
3. Pull the band handles towards your chest, squeezing your shoulder blades together.
4. Hold for a second, then slowly release the tension in the band.

10. Standing Band Chest Press

The banded chest press is a popular resistance band exercise that primarily targets the chest muscles. It is a multijoint exercise, meaning it works for multiple muscle groups simultaneously, such as the shoulder and tricep.

Bands offer resistance that increases as they are stretched, providing greater resistance at the peak of movement.

How To Do

1. Anchor band at chest height. The band should be at chest level.
2. Stand with your feet shoulder-width apart and hold the resistance band in each hand.
3. Maintain an upright posture, engage your core, and keep your elbows tucked
4. Breathe out and press both hands forward until your arms are straight
5. Pause, then slowly return to the starting position. Use full range of motion on each rep.
6. Repeat for 8–12 reps

11. Band Upright Row

If you’re looking to increase shoulder and upper back and arm strength, look no further than the resistance band upright row.

The band upright row exercise targets the shoulder and upper back muscles, including the deltoids, trapezius, rhomboids, and even the biceps.

How To Do

1. Stand with your feet shoulder-width apart and place the center of the band under your feet.
2. Start with a lighter band and gradually progress to a heavier one.
3. Hold the band handles with an overhand grip in front of your thighs.
4. Keep your elbows high and close to your body as you pull the band handles up towards your chin. Don’t let your shoulders shrug up towards your ears.
5. Hold for a second, and then slowly lower the handles back to the starting position.

12. Band Assisted Pull Up

A band-assisted pull-up is a variation of the pull-up that uses a resistance band to help you lift your body weight. This makes it a great option for people who are not yet strong enough to do a regular pull-up.

The band-assisted Pull-up focuses on strengthening various muscles, including the lats, biceps, and upper back, by using a resistance band to assist in performing a pull-up.

How To Do

1. Loop the resistance band over the pull-up bar and pull it down to create a hanging loop.
2. Step into the loop and grasp the bar with an overhand grip that’s slightly wider than your shoulders.
3. Hang from the bar with your arms fully extended and your feet off the ground.
4. Use the resistance band to help you lift yourself up towards the bar.
5. Continue to pull until your chin is above the bar.
6. Slowly lower yourself back down to the starting position.

Complete Arm Workout Routine With Band

Various exercises with resistance bands can target both primary and secondary muscles, contributing to well-rounded arm strength and development.

• For Biceps: Engage with exercises like band bicep curls, hammer curls, and band concentration curls.
• For Triceps: Involve your muscles with band tricep kickbacks, overhead tricep extensions, and band tricep pushdowns.
• For Forearms: Employ exercises like band wrist curls and band reverse wrist curls.
• Complete Arm: Work through band overhead press, seated band row, band pull up, and push-ups.

Resistance Band Beginner Arm Workout Plan

Advanced Resistance Band Exercises for Arm Plan

Conclusion

Resistance bands are a great way to strengthen and tone all the muscles of your arms. They’re a versatile and affordable way to work out your biceps, triceps, and forearms at home or at the gym.

You can do many arm exercises with resistance bands that work for all the major muscle groups differently.

If you regularly do resistance band arm workouts, you’ll gain strength and muscle definition in your upper body. Your biceps and triceps will become more sculpted and strong.

Know More Resistance Band Exercises

• Best Resistance Band Chest Exercises
• Resistance Band Back Workouts
• Best Resistance Band Shoulder Exercises
• Resistance Band Trap Exercises
• Best Resistance Band Tricep Exercises

References

• 1. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis [published correction appears in SAGE Open Med. 2020 Sep 9;8:2050312120961220]. SAGE Open Med. 2019;7:2050312119831116. Published 2019 Feb 19. doi:10.1177/2050312119831116.
• Coratella, G.; Tornatore, G.; Longo, S.; Toninelli, N.; Padovan, R.; Esposito, F.; Cè, E. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports 2023, 11(3), 64. https://doi.org/10.3390/sports11030064
• 2. Bergquist R, Iversen V, Mork P, Fimland M. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics. 2018;61(1): 5-13. https://doi.org/10.1515/hukin-2017-0137

Best Resistance Band Arms Workout

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.