Resistance Band Exercises for Arms: Build Strength Anywhere!
Resistance bands might just be the most underrated tool for building upper body strength. They offer consistent tension, making every movement more effective. Plus, they’re lightweight, portable, and perfect for an effective resistance band arm workout—no dumbbells required!
If you’re looking for an arm workout using resistance bands, you’re in the right place. This guide will walk you through the best band workouts for arms, covering biceps, triceps, shoulders, and wrists to ensure a well-rounded, powerful upper body.
Why Use Resistance Bands for Arm Workouts?
Resistance bands create constant tension throughout the movement, engaging both the concentric (lifting) and eccentric (lowering) phases of muscle contraction. This builds strength, improves stability, and even enhances mobility. Unlike free weights, bands allow for multi-directional resistance, making them more functional for real-life movements.
Benefits of Resistance Band Workouts:
- Progressive Resistance – The band’s tension increases as it stretches, challenging muscles throughout the movement.
- Joint-Friendly – They reduce stress on joints compared to heavy free weights.
- Versatility – You can perform a full workout anywhere—no gym required.
- Injury Prevention – Bands improve stabiliser muscle strength, reducing the risk of injury.
Now, let’s dive into the top resistance band exercises for arms!
Best Resistance Band Exercises for Biceps
1. Resistance Band Bicep Curl
How to do it:
- Stand in the middle of the resistance band, holding both ends with palms facing forward.
- Keep your elbows locked by your sides and curl your hands toward your shoulders.
- Slowly lower back down with control.
Why it works: The tension increases as the band stretches, keeping your biceps fully engaged and activating the upper arms.
2. Resistance Band 21s
How to do it:
- Stand on the band and hold each side with palms facing forward.
- Perform 7 reps of half curls (bottom to mid-point).
- Perform 7 reps of the top half (mid-point to top).
- Perform 7 full-range curls.
Pro Tip: This is a killer pump finisher that maximises time under tension while keeping the shoulder muscles stable.
3. Resistance Band Pronated Curls
How to do it:
- Stand on the band with feet shoulder-width apart, gripping the band with palms facing downward (pronated grip).
- Keep your elbows close to your sides and curl the band upwards.
- Lower back down with control.
Why it works: Targets the brachialis, the muscle under your biceps, creating fuller arm development while engaging the shoulder blades.
Best Resistance Band Exercises for Triceps
4. Resistance Band Tricep Extension
How to do it:
- Place one foot in the centre of the band.
- Pull the resistance band behind your head with both hands.
- Keep elbows close to your head and extend your arms fully.
- Lower and repeat.
Why it works: Provides a deep tricep stretch and strengthens all three heads of the triceps while keeping your core engaged.
5. Resistance Band Tricep Kickback
How to do it:
- Step one foot into the band and hold the band in your opposite hand.
- Hinge at the hips and keep your elbow pinned to your side.
- Extend your arm straight back, squeezing the triceps.
Form Tip: Keep your elbow locked in place to isolate the triceps and ensure arms slightly bent for control.
6. Resistance Band Tricep Pushdown
How to do it:
- Secure the band to a high anchor (like a pull-up bar).
- Hold both ends with elbows tucked into your sides.
- Push your hands toward the floor, locking out at the bottom.
Why it works: Mimics the classic cable tricep pushdown for massive triceps engagement while keeping the upper back muscles stable.
Shoulder-Strengthening Resistance Band Exercises
7. Resistance Band Pull-Apart
How to do it:
- Stand with feet hip-width apart and hold the band at shoulder height.
- Pull the band apart, keeping your straight arms.
- Slowly return to the starting position.
- Why it works: Builds rear delts and upper back strength, improving posture.
8. Overhead Resistance Band Stretch
How to do it:
- Hold the band with both hands at shoulder-width apart.
- Raise it overhead and pull it apart slightly.
- Lower behind your head and return to the start.
Pro Tip: Great for improving mobility while strengthening your shoulder muscles.
9. Resistance Band Front Raise
How to do it:
- Stand on the band and hold both ends with palms facing downward.
- Raise your arms straight in front of you to shoulder height.
- Lower back down with control.
Why it works: Builds front delts for stronger pressing movements while keeping shoulder blades stable.
Additional Resistance Band Arm Exercises
10. Band-Resisted Push-Ups
How to do it:
- Wrap the band across your upper back and hold the ends under your hands.
- Get into a push-up position and perform a push-up while the band adds resistance.
Why it works: Engages upper arms, core, and shoulder muscles.
11. Resistance Band Wrist Extension
How to do it:
- Sit on a bench, resting your forearm on your thigh.
- Secure one end of the band under your left foot and hold the other end with your palm facing away.
- Curl the band upwards and slowly release back down.
12. Resistance Band Wrist Flexion
How to do it:
- Sit with your forearm resting on your thigh, palm facing up.
- Step on one end of the band and hold the other end.
- Curl your wrist toward your body, then lower it slowly.
Why it matters: Strong wrists improve grip strength and reduce injury risk.
Final Thoughts
Resistance bands are a game-changer for arm workouts. They’re effective, joint-friendly, and incredibly versatile. Whether you're at home, in a gym, or travelling, you can build serious upper-body strength with these resistance band arm exercises.
Give these a try, and let the gains begin!
Like this blog? Checkout more low impact exercises.