Home » Resistance Band Arms Workout: Triceps, Biceps, Shoulders

Resistance Band Arms Workout: Triceps, Biceps, Shoulders

by Gym Slacker
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Complete Arms Workout (Triceps, Biceps, Shoulders) | Resistance Band

Introduction

Are you looking to get bigger arms without having to use weights or go to the gym? Look no further! In this article, we will guide you through a complete arms workout using resistance bands. Resistance bands are a convenient and affordable workout tool that can help you target and tone your triceps, biceps, and shoulders. So, let’s get started and get those arms in shape from the comfort of your home!

The Triceps Workout

1. Resistance Band Overhead Tricep Extension:
Start by stepping on the resistance band with one foot and gripping the other end with both hands. Raise your hands overhead, keeping your elbows close to your ears, and then extend your arms straight up. Slowly lower the resistance band back down to starting position and repeat for 10-12 reps.

2. Resistance Band Tricep Pushdown:
Anchor the resistance band at chest height and hold both ends with your palms facing down. Step away from the anchor point and hinge at your elbows to bring your hands down towards your hips, keeping your elbows stationary. Slowly return to the starting position and repeat for 10-12 reps.

The Biceps Workout

1. Resistance Band Bicep Curl:
Start by standing on the resistance band with both feet and hold the other end with your palms facing forward. Curl your hands towards your shoulders, keeping your elbows close to your sides, and then slowly lower them back down. Repeat this movement for 10-12 reps.

2. Resistance Band Hammer Curl:
Again, stand on the resistance band with both feet and hold the other end with your palms facing each other. Curl your hands towards your shoulders, keeping your elbows close to your sides, but this time with your palms facing each other throughout the movement. Repeat for 10-12 reps.

The Shoulders Workout

1. Resistance Band Shoulder Press:
Stand on the resistance band with both feet and hold the other end with your palms facing forward at shoulder height. Press the band overhead and fully extend your arms. Slowly lower the resistance band back down to shoulder height and repeat for 10-12 reps.

2. Resistance Band Lateral Raise:
Step on the resistance band with one foot and hold onto the other end with the respective hand. Keep your arm straight and lift it to the side until it reaches shoulder height. Slowly lower it back down and repeat for 10-12 reps before switching to the other arm.

Conclusion

Resistance bands are a versatile and effective tool for building strength and toning your arms without the need for weights. This complete arms workout targets all the major muscle groups in your arms, including the triceps, biceps, and shoulders. Remember to start with a warm-up and consult with a fitness professional if you have any previous injuries or health concerns.

Now there’s no excuse to skip your arm day! Get those resistance bands and start working towards sculpted arms from the comfort of your home. Remember to perform each exercise with controlled movements and gradually increase the resistance as your strength improves. So, say goodbye to flabby arms and hello to toned, defined muscles!

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47 comments

Jason Solis-Quisehuatl June 20, 2023 - 8:52 pm

Going on a trip soon and was wondering how I was going to be able to work out while I'm away from home. This is a great idea 💡 👏 👍 thanks for the video 😀

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haddar macdasi June 20, 2023 - 8:52 pm

On fire

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Chethana Ranodh June 20, 2023 - 8:52 pm

Please do more resistance band workout videoes 🎉

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NOAH PADILLA June 20, 2023 - 8:52 pm

I've been following your videos and I must say they're really good!! I also got your green and black band to do my workouts routines. Keep up the good work buddy. Greetings from Mexico!!! 💪💪😎😎

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Virginia de la Cruz June 20, 2023 - 8:52 pm

Súper wÖw,…🤩. I'm going to follow your band training tips. 💪😸👍 thanks

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Emmanuel Béziat June 20, 2023 - 8:52 pm

I think this is my favorite routine. It's quick, it's not hard on cardio, it requires nothing else than bands, andit still hits hard.

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Gary Pittel June 20, 2023 - 8:52 pm

I’ve been procrastinating for a minute now to get started… found you on YouTube, downloaded the app and already feel more motivated! Great videos man!

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Nicee June 20, 2023 - 8:52 pm

How many rounds for this workout

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Leon June 20, 2023 - 8:52 pm

Perfect! Elite THENX Thank you so much!❤

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Archie June 20, 2023 - 8:52 pm

Your advices and examples always so inspiring and helpful. I think, for real men health, good look and strong muscles is a goal in itself. Sometimes I hear this egocentric whining "why training so hard, not all women like ripped men". But I never give a shit, what somebody like and what they don't, I working on my body for myself, not for others.

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Visentini June 20, 2023 - 8:52 pm

TOP. Thanks !

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Stephan V June 20, 2023 - 8:52 pm

Hey, Chris. Make a video on leg workout with bands!

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Himanshu Kaushik June 20, 2023 - 8:52 pm

How Many times I can perform this workout in the week?

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tino June 20, 2023 - 8:52 pm

goattt chris heira

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Workout Fikri June 20, 2023 - 8:52 pm

Such an Insane Video, i love the cameramen and editor

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Jess Lovely June 20, 2023 - 8:52 pm

Can someone explain to me the thing around his neck? Does it make it thicker or something

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Wei June 20, 2023 - 8:52 pm

Having said that, the outdoor sunshine is awesome this time.😊

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Mooketsi Motlhala June 20, 2023 - 8:52 pm

Yo Chris, I did my first muscle up today. I want to learn high pull ups so I need you to make a hanging lat pull down video.

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kev bedoya June 20, 2023 - 8:52 pm

I use bands a lot for my armwrestling workouts, very good for the forearm, supination, pronation, rise, dump, and cup movements all rangers of the hand 💪🏼

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Make It Iron June 20, 2023 - 8:52 pm

Súper épic the music 💪💪💪It s like the old videos always with epic tracks

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Gladros June 20, 2023 - 8:52 pm

Bought a red and a black, I'll definitely get the other two as I progress. I've been doing bodyweight for a while but I hit a plateau and after one session with the bands I can feel my muscles getting tired like I'm starting over. Thanks for the vids Chris you're changing lives

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kaizer onyx June 20, 2023 - 8:52 pm

i hope you notice, please make a vid exercise forlove handle

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Pain leader June 20, 2023 - 8:52 pm

Your full body workouts can be daily ????

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Pain leader June 20, 2023 - 8:52 pm

Please add how often to work it will help even more broo

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Musifyz June 20, 2023 - 8:52 pm

With out equipment full body workout

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Ricky03 June 20, 2023 - 8:52 pm

Y’all should add the lady workouts again for the ladies

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Hugo June 20, 2023 - 8:52 pm

Hello everyone, I would like to know your opinion, I recently entered this world, I have started with a simple routine, which only consisted of push-ups, abs and squats, from the beginning I noticed that I cannot do the same amount of each exercise, is it wrong to do the same amount of each? or could this cause some kind of malformation? Example: 30-30-30 or should I continue to do as many of each as possible? thank you for taking your time to read this, and sorry if my question may be a bit silly or confusing, I'm new to this

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AirNinja June 20, 2023 - 8:52 pm

Heck ya, just got some bands from your brand last year and love using them. Will be adding this to my routine.

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Dilbagh Lakra June 20, 2023 - 8:52 pm

Happy holi Chris Heria 🌈🌈🌈🌈🌈🌈

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Kermit June 20, 2023 - 8:52 pm

I’m still eating chipotle while watching

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林 雨 June 20, 2023 - 8:52 pm

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Masterisminimi June 20, 2023 - 8:52 pm

Yo Chris!
For a change, can you do a Muay thai workout? Would love to see an effective Muay Thai workouts by you.

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Owtlan bg June 20, 2023 - 8:52 pm

how many times we need to do this routine ?

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Aeiman Fawzi June 20, 2023 - 8:52 pm

How many rounds I should do this routine?

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Burning Below June 20, 2023 - 8:52 pm

I know that proper technique is important and posture also plays a part in it. If you have poor posture, do you know any exercises that will help with straightening your posture so your technique improves?

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Fit Tribes June 20, 2023 - 8:52 pm

Learned a lot of Calisthenics from this channel it really lets you focus on control. Started a new channel and going to incorporate band workouts.

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Sanusi Nasir June 20, 2023 - 8:52 pm

The Legendary Heria pro

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Shankar Thakor June 20, 2023 - 8:52 pm

🙏🏻👍👌🙏🏻👌👍👌🙏🏻

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Bgt Cy-tech June 20, 2023 - 8:52 pm

Great vidéo Chris, like as always, thanks for this guy, amazing exercice, i’m pumped a lot.
💪😁

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LTL June 20, 2023 - 8:52 pm

I'm a band user myself, so thanks loads for this, boss.

Will we get any more of these to come? With weights I've got the dilemma of upping the weight a little at the expense of form, so as much as possible I've been sticking with the bands I got during the pandemic.

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Synthetic Oil Protection June 20, 2023 - 8:52 pm

I like the color grading and Lighting on this video great Improvement Chris

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ajones990 June 20, 2023 - 8:52 pm

so doing this monday for my arm workout cannot wait!

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thaik56 June 20, 2023 - 8:52 pm

Perfect workout routine to target the all the shoulders heads (especially the rear delts) safely without straining the joints! Thank you Chris!

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Francisco Castro June 20, 2023 - 8:52 pm

do you take supplements?

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Petunia Amelie June 20, 2023 - 8:52 pm

You never fail us! Much better doing bands with you than alone.

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Osou June 20, 2023 - 8:52 pm

Please can you also do one for, chest, back and legs thank you

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