Hold each end of the resistance band with each hand with your arms fully extended towards the ground. Grab a light band for this exercise that tones up your triceps, outer delts, and rear delts. Now take a step forward with your left foot so you are in a staggered stance. These simple resistance band arm exercises tone and sculpt your muscles with simple moves. Return to the starting position of holding the band overhead to complete the rep. Keep your hips in line with your shoulders. text-align: center; I focus on keeping your core engaged and your back straight. Begin with your hands shoulder-width distance apart. Exhale to slowly straighten your arm back down. You don't need a bunch of dumbbells at your disposal to get a great arm workout. All rights reserved. Repeat for 12 reps, then switch arms. This is an example of a full arm workout using these resistance band exercises. Do 10-12 reps, then repeat on the other side. If you haven’t considered adding resistance bands to your at-home workout equipment, this may change your mind: One resistance band is equal to dozens of weights! Here are the steps: Wrap resistance bands … Use a medium resistance band. Do all the reps on one side, then repeat with the other foot forward. You should feel your abs working. Looking for an easy way to get started working out?Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here!.postLeadbox{background: #ffffa0; Think of the movement in two distinct parts: over, then down. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Holding a handle in each hand, bring the top of the band over each shoulder. Allow the band to pass behind your head (so it comes to touch your upper back). Keep your back flat and hinge at the hips to bring your torso parallel to the ground. SELF does not provide medical advice, diagnosis, or treatment. Tone up your triceps with this strengthening band exercise. Hold one end of the band in your right hand so that when you stand, with your arm at your side, there is tension in the band. Shorten the length of the band between your foot and hand … A simple resistance band can be used for a lot of different workouts. Re-bend your elbows to return to your starting position. There are 5 sets total and each set is made up of 2 different exercises. }. Although those resistance bands can be great for other workouts, they probably won't work as well for this one. Hold the ends of a band in each hand and engage your abs. Then, repeat the circuit two or three more times. Resistance band workouts for arms can be incredibly useful for multiple reasons. With your arms fully extended down toward your left foot, the band should have light tension. Either way, you won't need to pick up a single dumbbell or kettlebell. Take an exhale as you bend your elbows down towards the floor and lower the band to your chest. Then reverse the motion to return to your starting position. Lunge and Row Anchor center of band in doorjamb at chest level and stand facing door, holding a band end in each hand. Now pull your right hand to the right (away from your left arm), as if drawing back an arrow in a bow. On an exhale, straighten your right arm towards the sky, stretching the band out and feeling your triceps work. Hold one end of the band in each hand. Pull the resistance band up so the top reaches above your shoulder, with the band resting on the back of your arm. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself. Re-bend your right arm and return to shoulder height with your hand coming behind your head. 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