Resistance Band Workout For Sculpted Arms

Resistance Band Workout

Resistance bands are perfect for traveling because they are lightweight and make it easy to bust out a workout almost anywhere. There are plenty of exercises you can do with this handy dandy tool but today I’m going to run you through a great resistance band workout for creating strong, sculpted arms.

Breakdown

7 exercises
3 sets of 15 reps
Minimal rest between sets.

1. Lateral Raise

Place both feet on the band and grasp onto both handles, palms facing in. The further apart your feet are, the harder this will be. Keeping your arms straight, raise the handles out to the sides coming up to shoulder height. Lower down to the starting position and repeat for 15 reps total.

2. Bicep Curl

Place both feet on the band and grasp onto both handles, palms facing in. Keep your elbows locked to your sides and curl the handles upward squeezing the bicep at the top of the movement. Lower down to the starting position and repeat.

3. Front Raise

Place both feet on the band and grasp onto both handles, palms facing down. Keep you arms straight as you raise them out in front of you stopping at shoulder height. Pause for a second at the top and then lower down to the starting position and repeat.

4. Upright Row

Place both feet on the band and grasp onto the handles. Hold your hands together in the center with palms facing back. Row the handles up towards your chin letting your elbow flare out to the sides. Pause for a moment at the top and then lower down to the starting position and repeat.

5. Tricep Extension

Grasp the band in both hands. Place your right foot on the band and keep your right hand by your side. Raise you left hand up and bend in behind you keeping your elbow pointed to the ceiling and palm facing up. Extend your left arm straight up squeezing the tricep at the top of the movement. Lower down to the starting position and repeat for 15 reps before switching to the other side. Repeat the same movement with the right arm.

6. Rear Flys

Place both feet wide on the band and grasp onto both handles, palms facing in. Bend from the waist creating a nice flat back and keep your core engaged. bring the handles to meet in the center. From here keep your arms straight and raise them out to the sides keeping your palms facing down. Squeeze the shoulder blades together and then lower down to the starting position and repeat.

7. Seated Row

Sit upright on the floor with legs extended in front of you. Wrap the band around your feet 1 or 2 times depending on the resistance you want and then grasp the handles with palms facing in. Sit up straight and row the handles towards your sides. Squeeze your shoulder blades together and then slowly return to the starting position and repeat.

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