The Top 7 Resistance Band Exercises For Your Arms

There are still some skeptics out there but more and more people have already experienced how effective training with resistance bands can be. You can use resistance bands to train every single body part and use them to achieve any fitness goal. Building muscle, increase strength or burn fat – you name it. You came here on the search for effective exercise you can train your arms with. And you found the right place! I would even argue you found the perfect place, because using resistance bands for your arm training is at least equal if not superior to weight training.

First we give you an effective arm workout including set and rep ranges as well as what other point to consider. Straight after we take a deep dive into the different exercises we selected to hit your arms and get those biceps and triceps working. In the last section we discuss if resistance band training is effective and have a look on what specific muscles there are in your arms.

Arms Mucles Multi feature

The Arms Workout

We selected the simplest and most effective exercises for biceps, triceps and forearms. You will find 3 different exercises for both biceps and triceps as well as one optional finisher exercise for the forearms. In addition to the finish and start position – you will find a step-by-step description on how-to do each exercise.

Instructions:

A simple, effective and quick arm workout:

  • Pick 2 biceps and 2 triceps exercises from the selection below
  • Optional: Add 1 forearm exercise
  • For each exercise you will perform 3 Sets
  • For best results use the rep scheme: 20-10-10
  • Rest 60-90 sec between sets

To save time you can do a superset combining one set of biceps and one set of triceps into a single set. Basically you will finish your reps for your biceps set and without break jump right into your triceps set. This way you will save the rest between sets and finish your workout much quicker.

Rep Scheme:

  1. Set: Complete 20 clean, slow and controlled reps with a moderate resistance.
  2. Set: Increase the resistance to the level that you can do 10 reps and no more.
  3. Set: Same as Set 2 – 10 reps – Give it your all!

Time under Tension (TUT):

A lot of people neglect the time under tension when doing resistance training. Only by reaching a total time under tension of at least 30 seconds (better aim for a minute) you will really get the muscles stimulated. By doing the reps in this manner you will also be forced to choose a lighter band and therefore reduce the chance of injury.

A duration of 4 seconds per rep will bring you into the desired TUT range.

To get there try this method:

  • 1 sec. concentric part of the rep – muscle is shortening
  • ½ – 1 sec. of an isometric hold in the fully contracted phase – muscles is stationary
  • 2 sec. of eccentric movement – muscle is lengthening

Workout App

Only working out your arms is not a great idea. It is a good start, but it is better to have a workout program which incorporates every muscle group of your body. We designed various workouts for you depending on your goals. In our workout app you will be able to access it anytime anywhere. Interested?

Check out what you can expect right here: BIQ Workout App

In the Workout app included is a searchable collection of all exercises you can do with resistance bands. For each exercise there is a how-to video as well as a step-by-step explanation.

What Equipment Do You Need?

We collected 3 essential equipment pieces you will need to have a really great and fun workout with resistance bands.

Resistance Band Set – This is the most important piece of equipment you should have in your possession. Only having one single band is just not enough to make progress. Get a set from the start, and you will have a solid base to really achieve your fitness goals. If you still don’t have a set, you can grab one right here: Resistance Band Set

Door Anchor -This is a no-brainer. A door anchor is really cheap, and you can do a lot of exercises you wouldn’t be able to do with your body only. Just get one: Door Anchor

Workout Gloves – Having a good pair of workout gloves make working out with resistance bands 100% more comfortable. Since there is friction between the band and your hands when you’re holding it – your skin is under stress during a workout. Gloves simply eliminate this. For maximum protection get yourself a pair of full-finger workout gloves: Workout Gloves

Biceps Exercises

#1 - Standing Bicep Curl

Bicep arm multi map

Focus: Long Head and Short Head

Band Strength: Medium to Heavy​​

Biceps Standing

Step-By-Step How-To:

  1. Stand on the bands shoulder wide apart
  2. Grab the band with both hands
  3. Upright position with straight back and head, chest up and tight core
  4. Keep your elbows tight to the side of your torso
  5. Curl your hands up while remaining your elbows in a fixed position (no forward or backward movement)
  6. Hold up for about 1 second and then slowly return your hands down
  7. Repeat for reps

To learn more about the biceps curl and how to do this exercise 100% correctly check out the full article: Biceps Curl With Resistance Bands

#2 - Concentration Curl

Bicep arm multi map

Focus: Short Head

Band: Medium

Concentration Sitting 2 Arm Curl

Step-By-Step How-To:

  1. Use a door anchor or any other kind of fix point for the resistance band and mount the band at a low point
  2. Get on the floor and get away from the fix point as much as needed to have the band already pre-stretched
  3. Now position your elbows right under your knees in your thighs
  4. Curl your hands towards your face and keep your elbows fixed on your thighs
  5. Hold for about 1 second and then slowly return your hands back
  6. Repeat for reps

#3 - Lying In Front Of Body Biceps Curl

Bicep arm multi map

Focus: Short Head

Band: Medium

Lying 2 Arm Biceps Curl

Step-By-Step How-To:

  1. Use a door anchor or any other kind of fix point for the resistance band and mount the band at a high point
  2. Get on the floor and get away from the fix point as much as needed to have the band already pre-stretched
  3. Now position your arms so you will get a straight line between your shoulders and the fix point
  4. Curl your hands towards your face and keep your elbows in a fixed position
  5. Hold for about 1 second and then slowly return your hands to the starting position
  6. Repeat for reps

The BIQ App

Take training with resistance bands to the next level with our free app.

  • 172 Exercises
  • all band types
  • different training goals & workouts
  • challenges
  • much more

Triceps Exercises

#1 - Triceps Overhead Extension (High Anchor)

Focus: Long Head

Band: Medium

Triceps Overhead Extension from behind

Step-By-Step How-To:

  1. Attach the resistance band to an anchor point at head level
  2. Grab the band with both hands and bring the band over your head
  3. Step forward until the band is stretched, and you feel a force pulling you backwards
  4. Brace your core and lock the elbows in place next to your head
  5. Extend your arms but don’t let your elbows move
  6. Hold for about 1 second and then slowly return your hands to the starting position
  7. Repeat for reps

Full article: Triceps Overhead Extension

#2 - Triceps Pushdown

Focus: Lateral and Medial Head

Band: Medium

Triceps Pushdown multi

Step-By-Step How-To:

  1. Attach the band at or above your head level
  2. Grab the band with both hands and bring the elbows to the side of your body (make sure that you have no slack here)
  3. Brace your core and lock the elbows in place next to your body
  4. Move your hands down while keeping the elbows in place
  5. Hold for about 1 second and then slowly return your hands to the starting position
  6. Repeat for reps

Get the form 100% correctly by reading the full article on the Triceps Pushdown!

#3 - Triceps Kickbacks

Focus: Long Head

Band: Light

Triceps Kickback Multi

Step-By-Step How-To:

  1. Step with both feet on the band
  2. Bend over until your upper body is almost parallel to the ground
  3. Bring your elbows up, so that your upper arms are aligned with your upper body
  4. Brace your core and lock the elbows in place
  5. Move your hands backwards until you lock your elbows
  6. Hold for about 1 second and then slowly return your hands to the starting position
  7. Repeat for reps

There are some Dos and Don’ts you should keep in mind while doing triceps kickbacks – check them out here: Triceps Kickback.

Forearm Exercises

#1 - Forearm Curl

Focus: Forearm Muscles (Brachioradialis)

Band: Light

Forearm Curl

Step-By-Step How-To:

  1. Grab a light band, double it up and step on it with both feet
  2. Sit down on a chair and grab each loop with one hand
  3. Place your forearms on your upper legs
  4. Curl your hands up – make sure that only the hand are moving (not the arms)
  5. Hold for about 1 second and then slowly return your hands to the starting position
  6. Repeat for reps

Can You Train Arms Effectively With Resistance Bands?

Resistance band training is not a joke. People who say otherwise simply never tried working out with bands seriously. Band can generate a huge amount of tension –  it all depends on which band strength you choose, how much you shorten the band and if you double it.

Our bodies and muscles are simple…they don’t know the difference between a dumbbell and a rubber band. All they know is resistance and this also what they respond to. If the have to work against a heavy enough resistance over a long enough time they will adjust by growing and getting stronger. Resistance band are as good if not better and more versatile than weights.

Conclusion: Yes! You can very much train your arms effectively with resistance bands.

To get in depth information about this topic check out our full article: Why Does Training With Resistance Bands Work

Benefits of Training With Resistance Bands:

Not only is working out with resistance bands effective it has also other benefits!

  • Follow the natural strength curve of your muscle! The resistance of a band will always increase the more you stretch it and that’s also the natural strength curve of our muscles, having the most power in the full contraction.
  • Joint Friendly! Resistance bands are very soft on your joints and tendons.
  • Home Workout! Safe on gym fees and work out effectively at home. Without a home gym or resistance bands it is almost impossible to do effective resistance training at home. But weights take up a lot of space. With resistance bands you don’t have these problems.
  • Mind Muscle Connection! By using bands you will have to really pay attention to the movement and what muscles are used to workout effectively. This will build a better connection between your mind and your muscles.

You want to find out what other advantages bands have over weights and machines? Check out our full article on this topic: Benefits Of Resistance Band Training

What Muscles Are Involved In Arm Exercises?

Your arms can be divided into two parts. The forearm and the upper arm. The main muscles mass and strength provider is your upper arm. Two muscles are responsible for that. You have the biceps on the front of your arm which is responsible for bending your arm and the triceps on the back of your arm which extends the arm.

Furthermore, the biceps and triceps can be further divided into different muscles regions which are called “heads”.

Bicep Heads:

  • Short Head – This is the part of the bicep you see then flexing in the typical Arnold pose. Basically the bigger the short head the higher the peak of your biceps when flexing.
  • Long Head – The long head is the counterpart that will give your bicep the width and is trained in the stretched position like the behind the back biceps curl.
  • Brachialis – The brachialis lies below the short and the long head and can make pop both even more. It’s the flexor of the forearm and can be built best with exercises like hammer curls, curls with overhand grip or direct forearm work.

Tricep Heads:

  • Long Head – This is the biggest head of the triceps and is the greatest contributor to the overall mass of your arms. It is located towards the back of your arm.
  • Lateral Head – The lateral head is smaller than the long head, but this is the muscles us see from the side when flexing your triceps.
  • Medial Head – The medial head is the least visible. But it plays a great role in overall strength and stability of your triceps.

Forearm Muscles:

There are various muscles in your forearms. To many and not interesting enough to cover here. The main thing you need to know is that direct forearm work is usually not necessary if you do pulling and curling movements. Since you will have to hold the band with your hands your forearms will be working isometrically. To sneak some extra activation in you can do hammer curls or use and overhand grip.

Check out the BIQ Resistance Band Training App

The BIQ App

Take training with resistance bands to the next level with our free app.

  • 172 Exercises
  • all band types
  • different training goals & workouts
  • challenges
  • much more

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