Resistance bands provide an intense and challenging workout that can be enjoyed by people of all levels of fitness. This resistance band arm workout is designed to work your arms and upper body in a variety of ways, making it the perfect way to get a good arm workout.
What are Resistance Bands?
Resistance bands are an extra arm workout tool that comes in a variety of sizes to be used for exercises. Resistance band exercises ranging from pushups to seated rows can be done with them. Below, we’ll list five great resistance band exercises:
1. Resistance band pull-apart: Start by looping one end of the band around a sturdy post or railing, letting the other end dangle in front of you. Hold the band at arm’s length with your palms facing forward, and slowly pull it apart until your hands are almost parallel to the ground. Reverse the motion and repeat.
2. Resistance band plank: Start on your hands and knees with a resistance band loop around each ankle, then lift your torso and press down to the ground. Hold this position for 1 minute, then switch sides.
3. Resistance band push-ups: Lie flat on your back with a resistance band loop around each wrist, then lift your chest off the ground and press down into the band to perform push-ups. Keep your core engaged throughout the exercise to keep your spine stable.
4. Resistance band bicycle: lie facedown on the ground with a resistance band loop around each ankle, then lift one foot off the ground and rotate it in a circular motion. Switch legs and repeat.
5. Resistance band squat: Start in a standing position with a resistance band loop around each ankle, then squat down until your thighs are parallel to the ground. Use your hands to help you maintain balance as you rise back to the standing position.
How Do Resistance Bands Work?
Resistance bands can give you a great workout, depending on how you use them. Resistance bands are made of nylon or other strong material and have small loops of metal at each end. As you work against the resistance of the band, your muscles contract and create heat. This is why resistance bands are popular for arm workouts – they work the arms and shoulders in numerous ways!
The Different Types of Resistance Band Workouts
Resistance band workouts offer a great way to tone your arm muscles without having to go to the gym. You can perform different types of resistance band workouts to target different muscle groups in your arms. Some popular resistance band workout types include:
1. Resistance band pull-ups: This type of workout targets your upper back and biceps muscles. To perform this workout, anchor a resistance band around a sturdy post or tree branch and hold on with one hand. Pull yourself up until your chin is above the resistance band, then lower yourself back down. Keep repetitions at medium-to-high intensity for best results.
2. Resistance band curls: This type of arm workout is perfect for toning your triceps and shoulders muscles. To do this exercise, loop a resistance band around a sturdy post or tree branch and hold on with one hand. Curl the resistance band up towards your shoulder, then release it and repeat. Perform 3 sets of 10 repetitions per arm for best results.
3. Resistance band bench press: This type of arm workout targets your chest and pecs muscles. To do this exercise, loop a resistance band around a sturdy post or tree branch and lie down on your back. Place your hands on the resistance band above your chest, then press your body upward until your arms are fully extended. Press back down to the starting position and repeat. Perform 3 sets of 10 repetitions per arm for best results.
4. Resistance band leg raise: This type of arm workout targets your upper and lower body muscles. To do this exercise, loop a resistance band around a sturdy post or tree branch and place your feet on the ground. Lift your legs up until they’re fully extended, then lower them back down to the starting position. Perform 3 sets of 10 repetitions per leg for best results.
How to do a Resistance Band Arm Workout
Resistance band arm workouts are a great way to get your arms and shoulders working. Just attach the band to a sturdy post and pull it tight. Work through the entire workout using a variety of exercises for your arms and shoulders.
Here are five resistance band arm workouts to try:
1. Resistance Band Arm Curl with Hand Towel: Start by holding the band in one hand with the other hand behind your back. Curl your arm towards your shoulder until your hand touches your shoulder, then slowly return to the starting position. Do 10 repetitions on each side.
2. Resistance Band Arm Curl with Resistance Band: Loop one end of the band around a sturdy post, then hold onto the other end with both hands. Curl your arm up until your bicep is fully extended, then slowly lower back to the starting position. Do 10 repetitions on each side.
3. Resistance Band Arm Reverse Fly: Hold onto one end of the band with one hand, then loop it around your forearm so that it’s taut. Touch your palm to your shoulder, then slowly raise your arm until it’s extended straight overhead. Reverse the motion and slowly lower it down to the starting position.
Resistance bands are a great way to add an arm workout into your routine, and they can be easily stored in a closet or drawer when not in use.