Resistance Band Arm Workout – 6 Best Resistance Band Exercises To Tone And Strengthen Your Arms

Resistance bands are some of the most-effective pieces of equipment for any home gym.

They’re light, portable, and versatile. In fact I am constantly giving out resistance bands to my physical therapy patients to strengthen muscles during their rehabilitation.

However, these bands certainly aren’t just for rehab!

In this arm workout video I am sharing 6 of my favorite resistance band arm exercises to strengthen and tone your upper extremities.

We’ll be working your biceps, triceps, and shoulders in this workout but also include some back moves to stabilize and strengthen the scapula (vital in upper extremity motions).

You ready for this one? Grab your resistance bands and let’s get to it:


For this complete blog post including pictures and descriptions please see our blog post right here:

Total Upper Body Circuit Workout With Resistance Bands:

This is going to be a circuit-style workout. Alternate 10 reps of the first two exercises for three sets, then move on to the next two exercises – alternate three sets, and then move on to the last pair of exercises.


Resistance Band Rows
1. Anchor around a banister or railing, in provided anchor (in doorway), or seated around your foot (feet out in front of you).
2. Pull the handles into your chest while focusing on squeezing your shoulder blades together in the back.
3. Slowly return to the starting position.
4. 10 reps

Resistance Band Triceps Kickbacks
1. Step on the middle of your band and bend forward at your hips (keep your back straight).
2. Hold the resistance band handles and bend your elbows to 90 degrees (elbows should be behind your back).
3. Take your elbows from bent to 90 degrees to straight back behind you, pulling on the band until your elbows are straight.
4. Slowly return to the starting position.
5. 10 reps

Repeat 3 times and move on to circuit 2


Resistance Band Biceps Curls
1. Hold the handles in your hands and step on the middle of the band.
2. Keep your core tight, your shoulders set back, and pull your hands up towards your shoulders.
3. Slowly return to the starting position.
4. 10 reps

Resistance Band Military Press
1. Hold both handles in your hand and step on your band (you can also sit on it if there’s too much resistance or the band isn’t long enough).
2. Push both hands overhead and slowly return to starting position.
3. 10 reps

Repeat 3 times and move on to circuit 3


Resistance Band Forward and Lateral Deltoid Raises
1. Hold the handles in your hands and step on the middle of the band.
2. Keep both arms straight and raise the handles in front of you up to shoulder level.
3. Slowly return them to your sides.
4. Now perform a lateral raise by lifting your arms straight out to the side.
5. Slowly return to your sides.
6. That counts as one rep.
7. 10 reps

Resistance Band Bilateral External Rotation (Scapula Pinches)
1. Stand gripping the band in both hands, elbows at 90 degrees with palms up. There should be approximately 12-18 inches of band between your hands.
2. Keep your elbows at 90 degrees and tucked in closely to your sides as you rotate your hands away from each other squeezing your shoulder blades together
3. You should feel this in the muscles in the back of your shoulder).
4. 10 reps

Repeat circuit 3 three times.

Congratulations! You did it! You completed this total arm workout with resistance bands!

Check out some of our great at-home workout plans From Tone and Tighten:

Total Body Transformation (workout and eating guide):

Back To Basics (beginner’s workout plan):

30 For 30 (30 days of 30-minute workouts):

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