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July 13, 2022 3 min read

Even though you might think resistance bands are too light to be effective, they can help you achieve most of your fitness goals, including bigger upper arms. This resistance band workout focuses on your biceps and triceps, so if you want to build some serious muscle, grab your bands and get to work.

You can use a resistance band with handles to make these exercises easier. If you don't have handles, you can still do the exercises by holding onto the ends of the band or by standing on the band with both feet. To make any move harder, you can stand on the band with both feet, which shortens the band or use a heavier band.

Step 1: Biceps Curl Sets 4 Reps 12-15

Place one foot in the centre of the resistance band, holding each side with your arms by your sides and palms facing forwards. Keeping your elbows pinned to your sides, bring your hands up towards your chest, stopping when your elbows start to leave your sides or a few centimetres before you touch your chest, whichever comes first. Bring your hands back down and repeat.

Step 2: Top Half Curl Sets 4 Reps 12-15

Start by standing with the band in your hands, halfway through a biceps curl. Your elbows should be by your sides. Raise your hands until they're a few centimetres from your chest or until your elbows start to leave your sideswhichever comes first. Imagine doing a full biceps curl, but only do the top half.

Step 3: Triceps Kick-Back Sets 4 Reps 12-15 Each Side

Anchor one end of the band to a sturdy object, then step on the band with your right foot. Get into a split stance, with your left heel lifted, and hinge at your hips to lower your torso until it's at a 45° angle to the floor. Place your right hand on your hip and your left elbow up to your upper arm at a 90° angle. Keeping your elbow in position, move your hand behind you to stretch out the band. If there's not enough resistance, shorten the length of the band between your foot and hand. Bring your arm back down and repeat. Do all the reps on one side before switching hands.

Step 4: Single-Arm Side Extension Sets 4 Reps 12-15 Each Side

With one hand on each side of the band, bring the band up, so it's level with your head. The hand holding the middle of the band should be behind your head. Extend your arm out to the side without letting the middle of the band move, but not pushing on your head. If the band isn't tight enough, move your foot closer to your hand. Lower your arm and repeat. Do all the reps on one side, then switch.

Step 5: Banded Triceps Press-Up

Start kneeling, hold one end of the resistance band in each hand and pull the band taut around your mid-back. Place your hands on the floor directly under your shoulders and press up to create tension in the band. Hinge at the elbows and lower your chest towards the floor, stopping just before it touches, then press back up while keeping your elbows close to your body. You can keep your knees on the ground for an easier version of the exercise or go up on your toes for more of a challenge. Shorten the length of the band between your foot and hand if there's not enough resistance.


You don't need to spend much time in the gym to get a good workout. This simple routine is great if you don't have much time but want to get stronger and build muscle. A resistance band workout like this can be done at home, in the office, or at a park. No gym membership required!

At POWERBANDS® our mission is to improve the quality of our customers' lives through movement. Around here, we won’t settle for anything less than the finest POWERBANDS® ever manufactured. Achieve fitness with thebest resistance bands in Australia now!