Resistance Band Arm Workout: 7 Exercises For Bigger Arms
This Resistance Band Arm Workout trains both sides of your upper arms with seven exercises: Biceps Curls, Hammer Curls, High Biceps Curls and Reverse Curls for the Biceps and forearms, then Triceps Pushdowns, Overhead Triceps Extensions and Triceps Kickbacks for the Triceps. Do 3 sets of each, two or three times a week, and add a band whenever the last reps feel easy.
- Who It's For
- Anyone who wants bigger, stronger arms at home, from a first arm workout to experienced lifters. The Triceps make up about two-thirds of the upper arm, so this workout gives them as much work as the Biceps.
- What You Need
- Resistance bands, 2 handles and a door anchor (all included in every Bodylastics set).
- How To Do It
- Warm up for five minutes. Do the four Biceps exercises, then the three Triceps exercises, 3 sets each, resting 45 to 60 seconds between sets. Choose bands that make the last two or three reps of each set hard but clean. Train arms two or three times a week, with a day of rest in between.
The Workout
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3 x 12
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3 x 12
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3. High Biceps Curl (Arms Up)
Keep your upper arms parallel to the floor throughout the movement.
3 x 12
3 x 12
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3 x 12
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5. Triceps Pushdown
Pin your elbows to your sides and push down until your arms are straight.
3 x 12-15
3 x 12-15
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6. Overhead Triceps Extension
Keep your elbows still and about 12 inches apart as you extend.
3 x 12
3 x 12
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7. Triceps Kickback
Keep your upper arms parallel to the floor and your elbows tight to your body.
3 x 12
3 x 12
Tap any exercise for start and finish photos, band set-up and form cues.
How To Make This Arm Workout Harder
Resistance bands get harder the further they stretch, so you have three ways to progress:
- Clip another band onto the handles.
- Step farther from the door anchor, or shorten the band under your feet.
- Slow down: take three seconds to lower each curl and each extension.
Add resistance when you can finish every set with good form and two reps to spare.
Questions About Resistance Band Arm Workouts
- Can you build bigger arms with resistance bands?
- Yes. Resistance bands build the Biceps and Triceps the same way dumbbells do, by making the muscles work against a load you increase over time. With Bodylastics stackable bands you add load by clipping on more bands, so curls and extensions stay challenging as your arms get stronger.
- What are the best Resistance Band Exercises for arms?
- For the Biceps: Biceps Curls, Hammer Curls and High Biceps Curls. For the Triceps: Triceps Pushdowns, Overhead Triceps Extensions and Triceps Kickbacks. Working the Triceps matters for arm size, because they make up about two-thirds of the upper arm.
- How often should I do a Resistance Band Arm Workout?
- Two or three times a week is enough for most people, with at least one rest day between arm workouts so the muscles can recover.