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Ultimate Resistance Bands Arm Workout

1 min
 · 
8 exercises
Resistance Band Push-ups
Resistance Band Bent Over Rows
Resistance Band Bicep Curls
Resistance Band Shoulder Front Raises
Resistance Band Tricep Overhead Extensions
Resistance Band Squat and Overhead Press
Resistance Band Standing Shoulder Press
Resistance Band Tricep Kickbacks
Ultimate Resistance Bands Arm Workout
1 min
 · 
8 exercises
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Resistance Band Push-ups
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Bring yourself to the ground and place your hands below your shoulders and your feet directly behind you.
  2. Wrap a resistance band behind you so that the band is stretched across your upper back – not your neck. Brace your core and maintain a flat back.
  3. Slowly lower yourself and once your upper arms are parallel with the floor, pause, and return to the starting position. Feel the tension in your chest and triceps as the band provides resistance.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Resistance Band Bent Over Rows
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Resistance Band Bicep Curls
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Resistance Band Shoulder Front Raises
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
  2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
  3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
  1. Stand straight holding a water bottle in each hand with an overhand grip.
  2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
  5. Pause for a count of one.
  6. Inhale and slowly lower the water bottle to the start position.
  7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
  8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.
Resistance Band Tricep Overhead Extensions
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Primary muscle group(s):
Shoulders, Triceps
  1. Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
  2. Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
  3. Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.
Resistance Band Squat and Overhead Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Lower yourself until your thighs are parallel with the floor. Return to the starting position.
  4. When you reach the top, push the resistance bands overhead. Slowly lower your hands and repeat the entire movement.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  4. As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Triceps
  1. Stand with your feet shoulder-width apart with water bottles above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the water bottles overhead with arms fully extended.
  4. Return to starting position and repeat.
Resistance Band Standing Shoulder Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
  1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the dumbbells to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
  1. Firmly holding a plate at chest level with both hands either side, stand straight, with your feet shoulder width apart.
  2. Drive the weight upwards using your chest and shoulders keeping your back straight with a slight bend at the knee.
  3. As your arms reach the fully extended position, take great care to keep a firm grip on the plate.
  4. In a controlled movement, slowly lower the plate back down to the chest and the starting position.
  5. Repeat.

Take great care with this exercise. Ensure your hands are dry and never push yourself to failure with this exercise.

Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Resistance Band Tricep Kickbacks
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Triceps
  1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
  2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
  3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
  4. Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs
  • Grab the handle of a lowered cable pulley with your right hand.
  • Place your left foot forward and your right foot behind you.
  • Keep a tight core and flat back as you bend at the hips, resting your left forearm on your left knee.
  • Raise your right elbow up and keep it at your side.
  • Extend your right hand behind you.
  • Pause and slowly lower to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
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  • Mon, Jul 26
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