Get Strong And Defined Arms With These 5 Resistance Band Exercises

Let me ask you something:

Have you ever thought that an over-sized piece of elastic material – better known as a resistance band – can be the secret to strong and sculpted arms?

Indeed, resistance bands are a valid alternative to weight training and gym machines. What’s more, bands offer numerous other benefits, add an extra layer of difficulty to classic exercises, and you can use them to tone every other muscle group in your body.

For example, if you don’t want to – or can’t – train in a typical gym setting, you can always use resistance bands to your benefit. This is excellent news if you prefer to train at home because you don’t have to invest much money in equipment and you don’t have to worry about storing it. Bands are light, portable, and easily fit into almost any purse or backpack.

To that end, we’ve put a list of five arm sculpting exercises you can do with bands:

  1. Resistance Band Curls
Muscles worked: biceps, forearms
  1. With a handle in each hand, stand tall and step over the middle of a tube band.
  2. Keep your elbows to your sides, palms facing forward, and chest out.
  3. While keeping your elbows in a stationary plane, curl both ends of the band up until you feel a strong contraction in your biceps.
  4. Hold for a moment and slowly return to the starting position.
  5. Repeat.


  1. Resistance Band Single-Arm Tricep Extensions
Muscles worked: triceps
  1. Attach a tube band to something that is over your head. A pull-up bar works great.
  2. Grab both handles and bring your arms to your sides with your elbows bent, back straight, and feet in a staggered stance.
  3. While keeping your elbows in a stationary plane, engage your triceps and straighten your elbows fully.
  4. Slowly return to the starting position and repeat.


  1. Resistance Band Tricep Kickback
Muscles worked: triceps, rear delts
  1. Attach a tube band to something sturdy, preferably at waist height, such as a door frame.
  2. Grab both handles and walk backward until the band stretches slightly.
  3. Bend forward slightly with your elbows to your sides and back straight.
  4. From this position, extend your triceps simultaneously to bring your hands back and up.
  5. Once your elbows are straight, hold for a moment, and bend them.
  6. Keep repeating.


  1. Resistance Band Lateral Raise
Muscles worked: middle delts
  1. Grab a tube band and step directly over its middle with both feet.
  2. Stand tall, bring your chest out and direct your gaze forward.
  3. With a handle in each hand, have your arms straight and to your sides.
  4. Take a breath and slowly extend both arms to the sides until your elbows, wrist, and shoulders are in a straight line.
  5. Hold the top position for a moment and slowly lower both arms to your sides.
  6. Keep repeating.


  1. Resistance Band High Plank Tap Out
Muscles worked: biceps, triceps, front delts, chest, and core
  1. Loop a booty or standard loop band over your wrists and get down into a high plank position (the same as the classic push-up) with your wrists and elbows directly underneath your shoulders and hands flat on the floor.
  2. Extend your right arm laterally to create a stretch in the band and tap several inches to the right.
  3. After that, bring your right arm back to its starting position and repeat by extending your left arm to the left.
  4. Keep alternating between the two.