8 Resistance Band Arm Exercises (Biceps and Triceps)

Your way with a resistance band exercises for arms at home, the most powerful exercises accompanied by an arm workout plan, as well as a way to progress.

Arm muscles are crucial for many gym-goers who strive for robust biceps like Popeye.

Strengthening arms not only enhances their appearance but also supports overall muscle growth.

While conventional tools like dumbbells, barbells, and cable machines are effective, the resistance band emerges as a cost-effective and versatile alternative. It provides equivalent resistance to weights, making workouts more efficient.

This post explores the comprehensive use of a resistance band for building and toning triceps and biceps, offering a convenient and affordable option for home workouts.

Let’s continue together!

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Why resistance band exercises for arms?

Despite its seemingly modest appearance, a resistance band can be a powerful tool for building biceps and triceps. Contrary to skepticism, certain bands offer resistance up to 150 pounds or more, making them suitable for both beginners and advanced users.

The effectiveness lies in the band’s ability to exhaust muscles, comparable to traditional weights. Arm muscles require varied positions and movements, especially when targeting the triceps.

While cable machines are often favored, a resistance band proves equally flexible, providing the necessary range of motion and resistance. Commitment to consistent exercise and progress is key for optimal results.

Studies shows that bands can replace free weights

Best resistance band exercises for arms (Biceps + Triceps + Workout plan)

Here are step-by-step exercise guides to train your arms with resistance bands. Try to be serious about your training and follow the instructions below, because it is essential to have proper form and technique to target your muscles well.

Resistance band exercises for biceps

1# Standing bicep curl with resistance bands

Bicep curl is the first exercise that you should get used to to target this muscle because it is the most powerful isolation exercise you can get that makes you focus on contracting the biceps well because the only range that the muscle works with tremendously is bending your elbow and pulling the forearm in the direction of the biceps muscle, and when you add the band Resistance You have resistance that your muscles face with each repetition, and the higher the resistance, the more challenging the exercise will be for your muscles.

How to do it:

• Stand up straight, place the band directly under your feet, then grab both handles of the band with your palms facing up .

• Bend your knees slightly, pull the band until it becomes tense.

• Keep your elbows at the sides of your body throughout the exercise.

• Begin to curl the biceps, pull the band and contract your muscles well until the forearm touches the biceps muscles.

• Lower your forearm again, but do not fully extend your arm. Try to keep some bending in order to keep the muscles tense throughout the exercise.

2# Concentration curls with resistance bands

Concentration curl is also one of the killer exercises for the biceps muscles, which isolates them well with each repetition. This exercise is designed to keep your body completely neutral so that your focus remains on curling the biceps well, and this is what makes this exercise a great efficacy, and with the addition of resistance, you will undoubtedly get a strong and effective exercise for your muscles, especially if you rely on a rhythm that causes muscle failure.

How to do it:

• Sit on a bench or chair, tie the band to the foot of the chair or to your foot.

• Grasp the other end of the band, make it tense, place your elbow on the inside of your thigh so that your forearm is horizontal with your body.

• Start with a biceps curl and try to bring your fist to your shoulder and contract your muscles well with each repetition.

• Lower your forearm again and try to keep some flexion on your elbow to keep the muscles tense throughout the exercise.

3# Banded reverse curls

The reverse grip curl is also one of the variants of the biceps curl, which works to fully develop the arm muscles so that it targets the brachialis as well because it works when raising the forearm with a reverse grip (palms facing down). There is no doubt that the resistance band will raise the ceiling of the challenge and burn your muscles with every repetition.

How to do it:

• Stand up straight, place the band directly under your feet, then grab both handles of the band with your palms facing down.

• Bend your knees slightly, pull the band until it becomes tense.

• Keep your elbows at the sides of your body throughout the exercise.

• Begin to curl the biceps, pull the band and contract your muscles well until the forearm touches the biceps muscles.

• Lower your forearm again, but do not fully extend your arm. Try to keep some bending in order to keep the muscles tense throughout the exercise.

4# Banded Zottman curls

The Zottmann curl is also another exercise for the biceps muscles. It is characterized by the combination of two grips in one exercise, whereby you pull the band with a normal grip (palms looking up) and then change the position of the fist to a reverse grip (palms looking down) while lowering the forearms. This exercise helps to activate the biceps muscles well, It also helps to build muscle strength, especially with the addition of a resistance band, the exercise will be more challenging.

How to do it:

• Stand up straight, place a resistance band under your feet, grab the band with a normal grip on each side and keep the inside of your forearms with your fists facing out in front of you and your arms extended down at the sides of your body.

• Keeping your elbows at your sides the entire time, push your shoulders back slightly.

• Now start pulling your forearms up until your grips are close to your shoulders and contract the biceps well.

• Turn your palms to the reverse position, that is, face your fists forward, and lower your forearms again until they are in the previous position.

• Then switch your grip to the normal position, i.e. your palms facing the ceiling while curling and so on.

Resistance band exercises for Triceps

1# Banded Overhead Triceps Extension

Overhead triceps extensions is one of the most challenging exercises for the triceps muscles, as it isolates them well and provides an ideal range of motion to reduce the triceps effectively, and with the inclusion of a resistance band, you will definitely make sure that your muscles will remain under pressure throughout the exercise, and you will feel your muscles burning with each repetition, and this is a good thing and a sign You train your muscles perfectly and effectively.

How to do it:

• This exercise requires a looped band which will be a good option because you will be anchoring it under your feet in order to get vertical resistance while extending the triceps over your head.

• If you have a fixable band, this is also good. All you have to do is attach it in a position near the ground and do the same.

• So if you have a looped band, first attach it under your foot, squat so that you can turn your elbow and that the band becomes above the palm of your hand and direct it to the ceiling, then stand up.

• Now wrap your elbow should be directed to the ceiling (this means that you will keep the upper arm stretched up and the forearm turned behind your back) and keep your hand holding the band behind your back.

• Now try to pull the band from behind your back and extend it directly above your head until your arm is straight.

• Allow the band to retract your forearm, then extend it over your head again, and so on.

2#  Banded Triceps Cross-Body Extension

Triceps cross-body extensions is also one of the effective variants of triceps extensions, which improve the function of the triceps tremendously so that you train your muscles in a different position and with a different range of motion, and this exercise can be effective along with doing different triceps extensions exercises because this will increase the operation of the muscles Triceps and motivate them to work and grow, and it will also improve their performance.

How to do it:

• First, attach the Anchor strap above the door, then pass a resistance band inside it, then pull the two ends of the band together and tie it with one ankle strap.

• Now move away from the place where the band is fixed. Try to feel the band becoming a little tense. Keep the place where the band is fixed on the side of your left shoulder.

• Hold the ankle strap with your right grip (palm facing down), keep your arm at your side and perpendicular to the ground, bend your elbow and keep your forearm horizontal in front of your chest.

• Bend your knees slightly and tighten your muscles well, your right shoulder is slightly shaky and pushed forward.

• Now begin to withdraw your fist from the front of your chest and fully extend your arm at the side of your body.

• Allow the band to slowly retract your fist until it is in front of your chest muscles.

• Pull your fist back across your body and extend your arm to the side of your body, then do the same with the left arm.

3# Triceps Kickbacks With Resistance bands

Triceps kickbacks are one of the exercises that cannot be missed during triceps training sessions as it is one of the most powerful exercises that provides you with an ideal range of motion to stretch and contract your muscles well, and the good thing is that this exercise can be obtained by relying on a resistance band and it will be as if you are training On a cable machine or even with free weights, especially if good resistance is available.

How to do it:

• Attach the band at a low level, i.e. close to the ground.

• Hold the band grip on the palm of the hand that you will start training first.

• Move away from where the band is fixed and try to make the band tense before starting the exercise.

• Now stand with your feet shoulder-width apart, bend your knees slightly and bend your back slightly forward and straight.

• Keep your upper arm at the side of your body and pushed back slightly throughout the exercise, as well as your elbow.

• Now start pulling the band with your forearm and kick it behind your back with a straight arm, let the band pull your forearm again and then kick it back again and so on.

4# Triceps Pushdowns with resistance bands

Pushdown triceps is one of the exercises that isolates the triceps muscles well and keeps them tense throughout the exercise. This exercise is often done on a cable machine because it provides grip and an ideal range of motion, but we can take advantage of the resistance band to do the same thing so that you can get a similar range of motion. Also, while providing high resistance, you will definitely get a good workout for your muscles.

How to do it:

• Attach a Band over your room door.

• Stand facing the place where the band is attached, with your feet shoulder-width apart.

• Hold the two grips of the band, move away from the place where the band is fixed a little until you feel the tension of the band.

• Keep your elbows at the sides of your body and keep your fists holding the band grips in front of your chest.

• Then start pushing your fists down by moving your forearms only, stop when your arms are straight down.

• Pause there, then allow the band to slowly pull your forearms back until your fists are in front of your chest again and repeat the same thing.

Resistance band arm workout

you can rely on this training program to train your triceps and biceps at home, this program can be modified according to your fitness goals and son on, you can add more reps and sets with the passage of time, that is when feeling that your muscles get used to the exercises and become easier, then you can raise the resistance by adding more bands to make it more harder.

Beginners workout plan

Intermediate workout plan

Advanced workout plan

Ways to progress with your training

There are some ways you can rely on to progress with the resistance band exercises for arms, you can make these changes when you feel your level of fitness is developing and requires more challenging exercises.

increase resistance.

The first thing that you should think about doing as a kind of progression and increasing the intensity of the exercises is to increase the resistance, it is the same as the weights, you need heavier weights to target the muscles more and the same for the resistance band, you can add a double band or 3 or 4 until you can get the resistance that challenge your muscles.

Increase time under tension.

Also, this method can be relied upon to exhaust the muscles well and keep them tense throughout the exercise. Reduce the tempo of the repetitions and try to keep the arm muscles under the pressure of the band for longer periods, but it is good to go with high resistance and a small number of repetitions, from 6 to 8 Because excessive resistance will cause you to fail, meaning that you will not be able to keep up with 15 repetitions.

Use isometric holds.

You can also develop exercises and raise their intensity, that is, instead of doing a full movement, you can remain steadfast in the most intense position in the exercise for a few seconds, for example, you can keep your feet close to the ground for a few seconds while doing a reverse crunches exercise, or hold out for a few additional seconds during Feeling of failure and giving up during a plank exercise.

Add more reps and sets.

This is common way that people rely on in order to progress and it is natural to increase the repetitions and counts in order to get more intensity and get more challenging and exhausting exercises for your abdominal muscles, so if you are used to doing 3 sets consisting of 8 to 10 reps, try to do 4 sets It consists of 10 to 12 reps, and so on.

Integrate DropSets into your sets.

How do you do this? For example, do a set of 8 repetitions and go with resistance that causes the muscles to fail at rep 6 or 7, complete the set and then do another set directly, but rely on light resistance or a slightly relaxed band.

Switch up exercises frequently.

Always try to rely on multiple variables in order to target the arm muscles, for example instead of doing standing biceps curls, sitting biceps curls, or reverse curls and so on, this helps the muscles to work and respond more to the exercises.

Don’t have a resistance band yet?

If you are thinking of adding a resistance band to your gym equipment collection, this is a great thing. I encourage you to do so, and you will not regret it. The resistance band is effective and is a perfect addition to your training and adds a special touch to it.

Since there are several companies that market their products, you may get a kind of confusion in choosing the appropriate resistance band for you, so I would like to suggest an ideal resistance band that has all the characteristics that you may want and works with high efficiency, inevitably this will relieve you of the trouble of searching in the markets or fear of purchasing A product that does not meet your needs.

ResiTubes – Resistance Bands

The ResiTubes bands comes in 11 different pieces, and all of these pieces work with a specific type of exercise, and here we are talking about 5 different straps that include two foam handles, two ankle straps for training leg muscles, an anchor door and 5 resistance bands that can be attached together to obtain a resistance of up to 150 pounds (68 kg).

The good thing is that it is suitable for beginners so that they can only rely on one band (that generates up to 10 pounds of resistance) during their first training sessions and then they can increase the resistance by adding more bands as their fitness improves.

In terms of material, the straps were designed from strong nylon to withstand the pressure of weights and can withstand the resistance of the band well, so that it was carefully sewn to carry out a heavy duty and withstand the pressure of exercises, and the band was wrapped with a thick rubber layer that can last for a long time.

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