15 Resistance Band Exercises For Arms

Build stronger biceps & triceps at home.

Most arm workout routines require the use of barbells, dumbbells, cables, and machines. But it’s actually easy to get a challenging arm workout at home or on the go.

With a simple set of resistance bands, you can replicate all that gym equipment. In this article, I’ll show you 15 resistance band exercises for arms. So you can get a complete arm workout at home.

Resistance Band Exercises For Arms

Resistance Band Exercises For Arms

Before we get into the exercises, it’s important to realize that the arm is divided into 3 muscles. The bicep, tricep, and forearm.

When training your arms, you should use exercises that target each of the three muscles of your arms. This way you develop symmetry, proportion, and balanced strength in your arm muscles.

Arm Muscle Anatomy

To make it easier to plan your workout, I’ve divided the resistance band exercises for arms into three groups based on the part of the arm they work. Then I give you multiple exercises for each muscle.

Resistance Band Exercises For Biceps

First, I’ll start with resistance band exercises you can use to replace standard curl exercises generally used to train biceps.

1-2. Resistance Band Bicep Curl

For the resistance band bicep curl, there are two ways to do it using different types of bands. One way uses a tube band with handles, and another uses a power band (aka loop band)

With Tube Band

To do a resistance band bicep curl using a tube band, you’ll start by standing on the center of the band and grabbing one end in each hand with your palms facing up.

Then simply curl the band up while keeping your elbows locked at your sides. This exercise most closely resembles a supinated dumbbell curl since each arm works independently.

With Power Band

Another variation of the resistance band bicep curl uses a power band. This time, stand inside one end of the band with your feet about shoulder-width apart.

Grab the inside of the other end of the band with one hand and perform the curl movement. You can also do this with two hands at a time. With two hands, this exercise is more like a barbell curl since your arms are somewhat connected by the band.

3. Resistance Band Concentration Curl

The concentration curl is a single-arm exercise that really helps you focus on the mind-muscle connection and bicep contraction. To perform this exercise, sit on a bench or chair and place one foot firmly on the band.

Next, grab the other end of the band with one hand and rest your elbow against the inside of your knee. Now curl the band up towards your shoulder while keeping your elbow tight against your knee. This is similar to a dumbbell concentration curl.

4. Resistance Band Preacher Curl

A preacher curl is usually performed using a curl bar and an angled preacher bench to support the back of your arms. But you can simulate the preacher curl using resistance bands and your knees as support.

First, anchor your band low to the ground. Then squat down with one end of the band in each hand and your arms resting on the top of your knees. From here, curl the bands up towards your ears.

5. Resistance Band Bayesian Curl

A bayesian curl is a type of curl where your upper arm stays at an angle behind your torso. This angle helps you target more outer biceps, similar to an incline dumbbell curl.

To start, anchor your band near the floor and grab the other end. Next stand facing away from the band with your feet staggered. Step far enough forward that there is tension on the band and let it pull your arm back.

Now curl the weight up towards your armpit while keeping your elbow locked at your side slightly behind your body.

6. Resistance Band Hammer Curl

The hammer curl is similar to a standard bicep curl except your hands face inward for the entire exercise. This neutral grip utilizes both the inner and outer bicep as well as some upper forearm.

Before you begin, slide the foam handles off to one side if using a tube band. If using a power band, simply grab the band with your palms facing in. Now perform a standard curling movement but maintain the palms in grip.

7. Resistance Band Reverse Curl

A reverse curl is like a standard bicep curl except your palms face down. This overhand or supinated hand position targets the outer bicep and upper forearm.

To perform a resistance band reverse curl, simply grab the band or handles with your palms facing down. Now perform the bicep curl movement as normal, but keep your palms facing down the whole time.

Resistance Band Exercises For Triceps

Next, let’s look at some resistance band exercises you can use to replace standard tricep exercises.

8. Resistance Band Tricep Kickback

Kickbacks are one of the best exercises for isolating the tricep and getting a deep muscle contraction. To perform this exercise, bend forward so your back is straight at about a 30-45 degree angle to the floor.

Start with your arms bent and elbows pulled back, just behind your body. From this position, kick your hands back while keeping your elbows locked at your sides. This exercise replicates a dumbbell or cable tricep kickback.

9. Resistance Band Overhead Tricep Extensions

Overhead extensions a good exercise for working the long head of the tricep in the stretched position. To perform this exercise, put one foot on the center of the band and step forward a half step with the other foot.

Start with the handles behind your head and extend your hands up while keeping your elbows tight to the side of your head. This exercise is similar to a dumbbell or cable overhead tricep extension.

10. Resistance Band Tricep Pushdown

Pushdowns are another variation of tricep extension where you press the weight down instead of up. So for this exercise, you’ll anchor the band at or above head level.

Then hold one end of the band in each hand so that it’s under slight tension when your arms are bent. Now extend your arms down towards the side of your thighs. This exercise replicates a cable tricep pushdown.

11. Resistance Band Close-Grip Pushup

A close-grip pushup is similar to a normal pushup except that your hands will be shoulder-width or narrower. The closer your hands, the more you use triceps instead of chest on the push-up movement.

To begin, start by wrapping the band around your back and grabbing one end in each hand. Then lay belly down on the floor and put your hands in close to your body.

Now perform the pushup movement as you normally would but keep your elbows in tight. If you can’t do this with added resistance, it’s okay to use your body weight. Or make it easier by going from your knees or at an angle on a bench or chair.

This exercise is a direct replacement for a close grip barbell bench press.

12. Resistance Band Skull Crushers

Skull crushers are a classic tricep extension movement performed while laying on your back. Typically they are done with an EZ curl bar or straight bar lowered to your forehead. Hence the name skull crushers.

To do this exercise with resistance bands, start by laying on your back on top of the center of the band. Grab one end in each hand and extend your arms straight out in front of you. Now lower your hands towards your forehead while keeping your elbows in place.

13. Resistance Band Tricep Pull Aparts

The band pull apart is something you might have seen in my resistance band back exercises post. But this variation involves a slightly different technique in order to target the triceps.

To start, grab the center of the band with both hands about shoulder-width apart. Next, hold the band in front of you with your elbows bent but in line with your shoulders. You should look like you’re in the middle of the chicken dance.

From this position, extend your hands straight out to either side while keeping your elbows in the same position.

Resistance Band Exercises For Forearms

An arm workout wouldn’t be complete without training your lower arms. These exercises will build up your forearms and improve your grip strength.

14. Resistance Band Forearm Extension

Forearm extension is when you pull the top of your hand up and back towards your elbow. This movement strengthens the top of your forearm.

To perform this movement with a resistance band, start by stepping on one end of the band. Grab the other end of the band with one hand and rest your forearm on your thigh or a table with your palm down.

Now, pull the band up and back by moving nothing but your wrist. This most closely replicates forearm extensions performed with dumbbells or a barbell.

15. Resistance Band Forearm Flexion

Forearm flexion is when you pull the palm of your hand up and back towards your elbow. This movement strengthens the bottom side of your forearm.

To perform this movement with a resistance band, start by stepping on one end of the band. Grab the other end of the band with one hand and rest your forearm on your thigh or a table with your palm up.

Now, pull the band up and back by moving nothing but your wrist. This most closely replicates wrist curls performed with dumbbells or a barbell.

Resistance Band Arm Workout Example

Now that you know these 15 resistance band exercises for arms, you can create an almost infinite number of at-home arm workouts. But all those options could give you analysis paralysis, so here’s a sample resistance band arm workout to get you started.

Resistance Band Exercises For Arms Workout

With this workout, you hit your biceps, triceps, and forearms to stimulate all the muscles of your arms. And it incorporates all the best arm exercises you would do at the gym.

You’ll notice the exercises alternate between biceps and triceps. This allows one muscle to rest while you work the other. And you can superset these exercises to shorten your workout. So give this workout a try on your next arm day.

Also, if you’re using light tube bands and you can do more than the reps shown, then you can double up on bands to increase the resistance. Or invest in a set of power bands that can give you even more resistance.

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Best Resistance Bands For Arm Exercises

If you don’t have any bands yet, you can pick up a good quality set for $20-30 on Amazon. Earlier, I mentioned two kinds of bands; power bands and tube bands.

Power Bands

Power bands, also called loop bands, are sort of like giant rubber bands. They are simply a big loop of stretchy latex, which makes them super versatile. You can use them for tons of different exercises, stretches, and more.

In addition, power bands are a good choice for more experienced lifters who need more resistance to make the exercises challenging. Click below to buy the top-selling brand on Amazon.

Tube Bands

Tube bands are more similar to a cable apparatus at a gym. They come with handles that attach to both ends. As well as attachments for connecting multiple bands or anchoring to a doorway.

These bands work best for lighter-weight movements like flies or for beginners. And they are more convenient for the anchored exercises. Click below to buy the best-selling brand on Amazon.

Conclusion

These resistance band exercises for arms will make your home workouts more complete. But you should continue to challenge your muscles with progressive overload so you don’t hit a plateau.

And, of course, make sure you’re following a healthy diet along with your training program. For more helpful information on workouts and nutrition, check out my related articles below!

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