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

A quick 15-minute arm workout you can do at home with just some resistance bands! Work your biceps, triceps, and shoulders with these effective moves demonstrated by a physical therapist. No gym? No problem with these awesome strength training exercises!

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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:

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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.

CIRCUIT 1

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

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

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!

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

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[TheBatNut]

I’ve been doing this for the last month or so and as much as I hate it I have seen some excellent results

[harveybc]

Fantastic workout. A bit of history. Back in the mid 70s hurt my right arm going down in gravel on a motorcycle. No apparent damage but found I couldn't throw overhand very well and had to go to a left handed bow as drawing right handed hurt a bit. A decade later I took a bunch of highschool kids on a ropes course which I did with them. Climbing ropes and swinging from trees I once again hurt my right arm. Haven't been able to throw a ball over hand since. Then 30 years later over stressed my arm having to take down a large limb that fell across the neighbor's fence. Had less than an hour of daylight left so had to do it very quick and dirty.

After the pain, unlike before, hadn't gone away for a couple of months went so I went to an orthopedic doctor who found no damage. He sent me for physical therapy. After 2 days of that my pain was basically gone. I realized that I had lost a lot of muscle mass and in searching for how to use resistance bands I found this video. The workout looked very easy. After doing it I have to say, it is really a workout. I managed to complete the 3 circuits the first time with my lightest band, (The set you gave a link for.), but barely. It isn't that I'm particularly weak. Even at over 70 I can still manage to pick up and move 100 lb. stuff but this was a challenge. I think it will help get back a bit of muscle mass I've lost over the years. Thanks!!

BTW: When I watched it on YouTube the audio was way out of sync with the video. Couldn't figure how you'd let that slip. You hadn't. I downloaded the video for reference and the audio and video or perfectly in sync. Bad on YouTube.

[fattanehmoghadami]

Absolutely fantastic. Thank you so much for not having loud background music in your videos.
You are doing an excellent job.
Thank you so much Dr.

[julieford-mount]

Thank you so much for your videos. I am new to weight training and your videos are helping :-) I just ordered these bands as well.

[blairmorgan]

Just completed this workout for my very first try of resistance band training. Loved it! Thanks!

[allthegearnoidea]

As a beginner who also has a slight rotator cuff injury this is a great video, THANKS!

[regiebatadlan]

Been looking for a video to help me with my resistance band and this is perfect! Thanks!

[toneandtighten]

Thanks for watching! Just curious - do you use resistance band in your training?

[linusnsallyinnc]

I’ve been doing this workout 3 xs a week & love it. I think for the first time in my life I’m seeing definition in my back. Did you add music to it? I think it enhances the video a lot! Great job! Love your channel!

[GaryE-ep]

Hi, I have arthritis in my left shoulder, will these exercises help with the pain? I am 60 years old and going to start using resistance bands and follow your routine. Thank you

[michaelfox]

All your videos are great! Thank you. Working on posture are there more exercises besides the chin tucks to help keep my chin “up”? I’m getting rid of the shoulder hump but my chin is always drooping even when my head is back…

[deanagonnsen]

I thank you in advance for all your help. I found rebounding to have so many positive benefits also. I use Eternity warrior bands and full door system. Amazing. I find though that i the workouts i use with the system are hurting my right rotator cuff, scapular nerves etc. Can you put together workouts for women looking to build muscle . I really like that you address educated perception of form and proper body mechanics.

[rajayyen]

Hi Thank you for the awesome guidance. Would like to have videos on chest, back, shoulder and core workouts with resistance band.

[JohnMitchell-bpqs]

I definitely wasnt expecting it to be as difficult as it was.

[emilypasquale]

Love this band routine for the arms. Thanks Jared!

[rosannahubert]

Great work out . Tjroyght I wS gone drop . I'm 57 just started exercising

[paulaharlow]

Where can I get the resistance bands? Thank you. I am 74, I play pickleball 5 days a week but have noticed my arms have not gotten stronger and when I tried to shoot baskets It was not pretty, not enough strength to even hit the net mind you when I was younger I landed a shot from 1/2 court so I realized yesterday that I needed to strengthen my arm muscles. Thank you for your video. I want to get some bands and rewatch your video. I hope that is possible.

[afosfan]

Started using resistance bands and really enjoy it. This workout looks great and will give it a go tonight. Do you use a certain weight on the band? I have from 10 to 50lbs so not sure what weight to start with. Thanks for posting this. Can’t wait to try it out.

[urbanoramos]

Great videos I have a full set by bodylastics and a door anchor, do you have any videos for legs with bands, besides lunges and squats ? Thanks

[TheTomokeefe]

This is great. Thanks. Gonna hunt and see if you do a chest/back resistance band workout. Thanks again.