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 you with tension throughout the whole range of motion, so you can push and pull against the resistance.

Exercises such as overhead triceps extensions, bicep curl, and overhead press target all the muscles of the arms in a variety of ways.

In this blog post, we’ll explore the best resistance band arm exercises you can do at home to target your biceps, triceps, and forearm. We will also provide a sample workout routine and tips for making the most of your band training.

So let’s dive in and start sculpting stronger, more toned arms.

What Is Resistance Band Arm Workout

A resistance band arm workout is a type of exercise routine that targets the muscles of the arms, including the biceps, triceps, and forearm.

This puts a lot of arm muscles under a lot of tension. This makes them work harder, which causes microtears and muscle damage. Consequently, the body begins a repair and growth process, enhancing the strength and tone of the entire arm.

Some examples of resistance band arm exercises include bicep curls, tricep extensions, overhead press, and band rows.

Resistance Band Arm Workout

How Resistance Bands Work

Resistance bands provide unique tension during both the concentric and eccentric phases of each exercise. This means you feel resistance both when you contract the muscle (concentric) and when you lengthen the muscle (eccentric).

  • 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.

When you stretch a resistance band, it pushes back against your movement. This provides resistance in both directions of the motion to overload your muscles. Controlling the eccentric phase under constant tension is key to building balanced strength in the arms.

12 Best Arm Exercises With Resistance Band

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

1. Standing Resistance Band Curls

If you’re looking for straightforward bicep band exercises to add to your routine, bicep curls are a great staple exercise to get you started.

Resistance bands bicep curl keep the muscles in tension throughout the entire movement, which leads to more bicep muscle activation. This means that you will get more out of each time you do the arm exercise.

It’s a versatile exercise that can be done anywhere, so it’s a good choice for working out at home or on the go.

Resistance Band Curls

How To Do

  1. Stand with your feet shoulder-width apart in the middle of the resistance band.
  2. Hold the handles of the resistance band with your palms facing up.
  3. Slowly curl your hands up towards your shoulders.
  4. Squeeze your biceps at the top of the curl.
  5. Slowly lower your hands back down to the starting position.


  • Try to keep tension on your biceps throughout the exercise.
  • Avoid using momentum to swing the resistance band up.
  • 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, which improve grip strength and forearm size.

Band Hammer Curl

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. 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.


  • Keep your upper arms stationary and your wrists neutral.
  • Make sure you fully extend your arms at the bottom and curl all the way up for a full range of motion.
  • Keep the resistance band tensioned during both lifting and lowering phases.

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.

Resistance Band Tricep Extensions

How To Do

  1. Attach the band to a stable anchor point.
  2. Take a neutral grip over the band and slightly lean forward.
  3. Slowly pull the band by flexing your triceps.
  4. Keep pulling it until you feel your elbows almost locked out.
  5. Return it to its starting position with controlled movement.
  6. Repeat for the desired number of reps.


  • Keep your upper arms as still as you can and let your forearms drive the movement.
  • Ensure your elbows remain close to your head and don’t flare out.
  • Keep your back straight and core engaged.

4. Resistance Band Tricep Pushdown

Anyone who wants to build arm mass and strength should do a triceps pushdown exercise. It is a great way to keep your joints feeling healthy, as they are low impact on your elbows and shoulders.

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

It is also easy to add or remove the amount of tension simply by changing the hand position.

Resistance Band Tricep Pushdown

How To Do Band Tricep Pushdown

  1. Anchor band above head and grip 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.
  4. Pause at the bottom of the movement and then slowly return to the starting position.
  5. Repeat 8-12 times.


  • Avoid flaring your elbows out to the sides.
  • Control the band speed when your hands come back up.
  • Breathe steadily.

5. Band Tricep Kickback

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

Lightweight and compact, resistance bands can be utilized anywhere. It is possible to perform tricep kickbacks at home, at the park, or while traveling.

Band Tricep Kickback

How To Do Band Kickbacks

  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 backwards.
  4. Squeeze your triceps at the top of each rep.
  5. Slowly return to the starting position. Repeat.


  • Avoid letting the band snap back after reaching full extension.
  • Don’t let your elbows extend and move in front of your body.

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, as well as 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.

Resistance Band Reverse Curl

How To Do

  1. Stand with your feet shoulder-width apart,
  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. Pause at the top of the movement and squeeze your biceps.
  5. Slowly return your hands to the starting position.
  6. Repeat for the desired number of reps.


  • Exhale as you lift the band (the concentric phase) and inhale as you lower it (the eccentric phase).
  • Maintain upright posture. Avoid excessive leaning.
  • Control the descent to get full eccentric activation.

7. Push-Ups With Bands

Push-ups can be done anywhere, and they’re free and effective to build 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 to simultaneously strengthen 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.

Resistance Band Push-up

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 your hands slightly wider than your shoulders.
  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. Repeat for the desired number of repetitions.


  • Don’t let your hips sag or your back arch.
  • Increase resistance by using thicker bands
  • 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 front and side deltoid muscles in the shoulders. 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.

Resistance Band Shoulder Press

How To Do

  1. Stand in the center of the band with your feet shoulder-width apart.
  2. Hold the handles of the band at shoulder height with your palms facing forward.
  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.
  5. Repeat for the desired number of reps.


  • Use a resistance band that is challenging but not too difficult.
  • Don’t arch your back.
  • Lower the band slowly and controlled.

9. Band Seated Row

The seated row is a compound exercise that works the back, biceps, and shoulders.

It primarily targets the traps, latissimus dorsi, rhomboids, rear delts and biceps. It will also work your spinae, as you need your lower back to stabilize your movement.

Seated Row With Resistance Bands

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 and then slowly release the tension in the band.
  5. Repeat for the desired number of reps.


  • Retract your shoulder blades as you pull the band back.

10. Standing Band Chest Press

The banded chest press is a popular resistance band exercise that primarily targets the muscles of the chest. It is a multijoint exercise, which means that it works multiple muscle groups simultaneously, such as shoulders and triceps.

The resistance offered by bands increases as the band is stretched. This provides greater resistance at the peak of movement.

Standing Band Chest Press

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 upright posture, engage core, keep elbows tucked
  4. Breathe out and press both hands forward until arms straight
  5. Pause, then slowly return to the starting position.
  6. Repeat for 8-12 reps


  • Use full range of motion on each rep
  • Perform slow, controlled motions focusing on muscle squeeze.
  • Always warm up your chest muscles and shoulders before performing the band chest press

11. Band Upright Rows

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 that targets the muscles of the shoulder and upper back, including the deltoids, trapezius, as well as the rhomboids, and even the biceps — making it a great addition to any full-body workout.

Resistance Band Upright Row

How To Do

  1. Stand with your feet shoulder-width apart and place the center of the band under your feet.
  2. Hold the handles of the band with an overhand grip in front of your thighs.
  3. Keep your elbows high and close to your body as you pull the band handles up towards your chin.
  4. Hold for a second and then slowly lower the handles back to the starting position.
  5. Repeat for the desired number of reps.


  • Start with a lighter band and gradually progress to a heavier one.
  • Avoid quick or jerky movements.
  • Don’t let your shoulders shrug up towards your ears.

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.

Band Assisted 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. Keep pulling until your chin is above the bar.
  6. Slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of reps.


  • Maintain a straight line from your head to your hip.
  • Keep your chest up and shoulders back.

Complete Arm Workout Routine With Band

We can target both primary and secondary muscles with a variety of exercises with resistance bands, which will contribute to a 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.

By targeting each muscle group, you will strengthen and sculpt the entire arm, enhancing both functionality and form.

Resistance Band Beginner Arm Workout Plan

To start using resistance bands to train your arms, try the following beginner workout plan:

Band Bicep Curl3-410-1290s
Band Tricep Kickback3-412-1590s
Band Shoulder Press312-1590s
Band Row310-1290s

Advanced Resistance Band Exercises for Arm Plan

Once foundational strength is established, enhance your regimen with a more challenging workout plan:

Band Push Up3-48-1060s
Band Overhead Tricep Extension3-410-1260s
Band Upright Row310-1260s
Band Hammer Curl48-1060s
Band Reverse Curl310-1260s

Remember to adjust sets, reps, and rest periods based on your fitness level. Make sure you do each exercise correctly to make it as effective as possible and reduce the risk of injury.


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.

With resistance bands, you can do many different arm exercises that work all the major muscle groups in different ways.

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

Know More Resistance Band Exercises


  • 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

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