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June 09, 2022 3 min read

Building muscles in the arms take a lot of work, but with the right exercise routine and tools, you’ll be able to have toned and muscular arms. One of the best tools you can use today is resistance bands paired with the right arm workouts. In this post, we’ll detail resistance arm band workouts you can do at home: 

1. Bent Over Row

The Bent Over Row is one of the best resistance band exercises you can do and is perfect for building muscles in the arms and the core. This move works the back, shoulders and the core muscles, making it a great workout for the entire body.

How to do it:

  • Wrap a resistance band around a sturdy chair, pole or another object at about knee height. Face away from the anchor point and hold one end of the band with each arm, keeping your arms straight.
  • Bend at the knees slightly, keeping a straight back.
  • Pull the ends of the band across your body, bending your elbows and pulling your shoulder blades together.
  • Straighten your arms back to the starting position.
  • Repeat for 12-15 reps.

2. Shoulder Press

The Shoulder Press is another great resistance band exercise you can do at home to build muscles in the arms. This exercise is a great way to target the outer shoulder muscles and works the core and shoulders.

How to do it:

  • Wrap one end of the resistance band around a pole or other sturdy object, leaving about two feet of slack. Wrap the opposite end around your palm, keeping your hand open so your fingers face downward.
  • Hold the band with your palm up and your elbow straight.
  • Raise the band to a point above your shoulder, keeping your arm as straight as possible.
  • Lower the band back down to the starting position.
  • Repeat for 12-15 reps.

3. Bicep Curls

Bicep Curls with a resistance band is one of the best exercises to build muscles in the arms, and it's easy to do at home.

How to do it:

  • Hold a resistance band in both hands with an underhand grip and your hands at the sides of your body. Be sure to hold the ends of the band, not the loop.
  • Bend your elbows, lowering the band toward your thighs.
  • Raise your hands back up to the starting position.
  • Repeat for 12-15 reps.

4. Incline Chest Press

The Incline Chest Press is a great resistance band exercise to help you build muscles in the arms and the chest. This exercise works the chest and upper back and is a great way to strengthen these areas.

How to do it:

  • Stand in front of a sturdy table, facing away from it. Wrap one end of the band around the edge of the table, leaving about two feet of slack.
  • Hold the band with your hands at your sides, palms facing downward.
  • Raise your hands to chest level, keeping your arms straight.
  • Lower your hands back to the starting position.
  • Repeat for 12-15 reps.

5. Face Pulls

Face Pulls are a great resistance band exercise you can do at home to build muscles in the back and the arms. This exercise is also great for stretching the shoulders and upper back, making it a must-do in your home gym.

How to do it:

  • Hold one end of the resistance band in each hand, with your arms extended straight and your palms facing inward toward each other.
  • Bend your elbows to pull the band out to the sides, keeping them straight.
  • Straighten your arms back to the starting position.
  • Repeat for 12-15 reps.

Here's To Better Arms with Resistance Bands

Remember to watch your form and make sure you are using proper form in all of these exercises. If you have any pain, stop and rest until you feel better. Build muscles in the arms with resistance bands today!

POWERBANDS is Australia’s home of power bands. We are on a mission to improve the quality of our customers’ lives through movement. Get your resistance bands now!


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