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Resistance Bands for Arms: Terrific Tools For Your Home Workout

The possibility of getting the best arm workout, without using weights, is not a fantasy at all. Consider resistance bands for arms: terrific tools for your home workout. Here’s why you’ll want them: they’re effective, suitable for various fitness levels, and portable. 

The last factor would be especially great for you if you’re often traveling or simply don’t like using weights. 

Strength training with resistance bands is an ideal option if you’re just starting your empowering routine or presently recovering from an injury. Loop band exercises for arms may help you build strength, and increase mobility and flexibility in your upper body. 

Being portable, they could become your winning travel tool. Pack it in your suitcase, and voila, you’re ready to work that body anywhere you desire. And, since they don’t weigh a lot, that alleviates the problem of extra luggage weight at the airport. 

To get the most out of the bands, you need a proper technique and an appropriate amount of resistance. Remember this: Your arm flabbiness is not harmful so you shouldn’t push yourself hard just because someone called you out for them. Your body is your business only. 

Yet, staying healthy should always be a top-notch strategy, and doing arm workouts at home or any other place helps you attain the desirable results. Read the article to uncover all about the effectiveness of resistance bands and 9 first-class exercises with loop bands. 

Can resistance bands tone your arms?

It’s no secret that loop bands are go-to winners, as they’re easy to use and versatile. For sure, whether it’s a mini band arm workout or you’re using larger bands with higher resistance, it will help tone your arms. A study in 2021 published in Sports and Med suggested that loop bands can be beneficial for muscular strength, particularly in individuals with previous strength training experience(5).

Resistance bands can provide similar muscle activation and control (you maintain tension on the band throughout the entire movement).

Resistance band exercises for arms and abs are an impeccable alternative to workouts with dumbbells. One research study highlights the effects of resistance bands can have on your upper body due to the additional stability demands (4).

If you keep asking yourself – How To Tighten Loose Skin On Arms Naturally? consider trying band workouts. The effects may be as beneficial as using loads in your workouts. 

How can beginners use resistance bands?

Are you just starting your body transformation routine with loop bands? Great news, there are specific beginner-friendly resistance bands for arm exercises you can do today. Surely, you will need bands, a mat, and comfy gym wear to execute the workout to the full range of motion. 

With the following resistance band arm workout for beginners, you may reap the top-notch benefits:

  • Boost blood circulation
  • Become more physically powerful
  • Improve balance
  • Finally, improve your poor posture (such a common condition these days)
  • Increase bone strength and health
  • Jazz up your mood with positive emotions
  • Enhance your mental health (1).


Take a glimpse at these 3 simple loop-arm workouts for beginners:

Exercise #1 Band Pull-Apart

How to execute: 

  • Hold the band with both hands at chest height in front of you. Keep your hands shoulder-width apart.
  • Pull your arms apart, until the band touches your chest, and squeeze your shoulder blades apart.
  • Slowly return to the original position.
  • Repeat two to three sets, with 10 repetitions each (1).

Exercise #2 Pallof Press

This exercise will incorporate your oblique muscles as well as arms.

How to execute: 

  • wrap the band around a doorknob or another sturdy object. Keep the band close to chest height. Grab the other end of the band with both hands to face the object.
  • Walk backward and turn 90 degrees from the object, so it’s on your side.
  • Push the band straight in front of you and hold it with your body straight. Hold for 15 seconds.
  • Slowly return to the starting position. Aim for 10-12 reps.
  • Repeat on the other side (1).

This is one of the best and simplest arm exercises with bands on a door to relieve back pain and improve stability. 

Exercise #3 Chest Press

How to execute: 

  • Loop the band around your back under your arms. Hold each end with your bent arms, keeping your hands by your armpits.
  • Extend your arms straight at chest level.
  • Bend your arms and slowly return to the starting position (1).
  • Repeat 8-10 reps.

A prolific Resistance Band Chest Workout strengthens your arms and back improving your posture. 

How do resistance bands get rid of flabby arms?

Of course, flabby arms are not the end of the world, but at some point, we desire to look fit and toned. Resistance bands are terrific choices as they can engage our arms in a full range of motion. 

Thanks to the best resistance band arms routine, your arm muscles are under constant tension. This entails they are working harder with each rep due to the time of tension. Over time, this can lead to a reduction in overall body fat percentage if you make sure to watch your diet and create a calorie deficit.

Your body will use stored fat only if it doesn’t have any other sources of energy. 

Resistance bands can help you get rid of flabby arms as much as exercises with dumbbells by engaging your upper body which ultimately leads to sculpted and stronger arms. 

Read more: 10 Wall Pilates Arms Exercises, and Everything Else You Need for Toned Arms

How Do You Use Long Resistance Bands For Arms?

It’s high time you’ve entered the resistance bands routine proudly. You have your bands by your side, comfy shoes, and leggings, your mat is on the floor, and the invigorating music is on – you’re ready to enjoy a “sportive” blast.

The pool of arm exercises with resistance bands is wide but today you’re going to discover 9 loop bands sculpting activities that will not only shape up your arms but promote overall upper-body strength. 

  • Seated Resistance Band Biceps Curl
  • Overhead Resistance Band Stretch
  • Superman Banded Pull-Down
  • Side Plank Triceps Extension
  • Lateral Raise
  • Single-Leg Row
  • Banded Single Arm Row
  • Triceps Kickback
  • Triceps Extension


Seated Resistance Band Biceps Curl

How to perform: 

  • Sit on a chair with your feet wide.
  • Place one end of your resistance band under your right foot and hold the other end in your left hand, while resting your left elbow on your left thigh.
  • Slightly lean forward and focus on keeping your core engaged and your back straight. Your right hand can rest at your side.
  • Start with your arm at about a 90-degree angle or greater, with the band already taut.
  • Pull your left hand toward your left shoulder. Keep your shoulder relaxed and focus on just engaging your bicep.
  • Do 10-12 reps, then repeat on the other side.

Overhead Resistance Band Stretch

How to perform:

  • Stand with your feet together. Engage your core and hold one end of your long resistance band in each hand.
  • With straight arms, lift the band overhead and keep your hands about 6 inches apart to maintain tension and not slack.
  • Pull your arms apart until they are in T-position.
  • Return to the starting position of holding the band overhead to complete the rep.
  • Do 8-10 reps.

Superman Banded Pull-Down

How to perform:

  • Lie on your stomach holding a resistance band in your arms. Extend your legs.
  • Keep your head relaxed and spine neutral by looking at the floor in front of you.
  • Raise both your legs and straight arms a few inches off the ground, maintaining your head and neck neutral. Contract your core muscles.
  • Keep arms and legs elevated, and bend your elbows to pull the band apart as you bend your arms, keeping your wrist in one line with your elbows. That’s 1 rep.
  • Do 10-12 reps.

Side Plank Triceps Extension

How to perform:

  • Get into a side plank position, with the right forearm on the floor and the left on top of the right, so your body forms a straight line from head to foot.
  • Grab a loop in between your hands, bend your arm at 90 degrees, and leave your forearm at shoulder height. This is your start position.
  • Extend the left fist overhead, then reset. That’s one rep.
  • Do 10-12 reps, then repeat on the other side.

Lateral Raise

How to perform:

  1. Stand with your slightly bent knees, left foot forward and flat on the floor, right back
  2. Loop your long resistance band underneath the arch of your left foot, hands grasping it by the ends, and arms at your sides.
  3. Raise your arms outward to the sides until parallel to the floor.
  4. Return slowly to the starting position. That counts for one rep.
  5. Do 10-13 reps, then repeat on the other side.

Banded Single Arm Row

How to perform: 

  • Keep your feet staggered placing the right leg behind and both knees are bent.
  • Loop your long resistance band around your left foot and hold the ends with your right hand, extending your arm. This is your beginning position.
  • Bend your right elbow and pull the band backward until your hand reaches the right side of your ribs keeping your core and legs stable.
  • Reverse the motion to return to start. That counts for one rep.
  • Do 8-10 reps, then repeat on the other side.

Triceps Kickback

How to perform:

  • Stand and slightly bend your knees, and place the middle of a resistance band beneath your feet.
  • Keep your hands by the rib cage holding the ends of the band, arms bent at 90 degrees, and hips hinged backward.
  • Straighten your elbows so your hands push back until your arms are fully extended behind your body. Make sure you move only your forearms.
  • Once your arms are straight, pause, and then reverse the movement to return to the start. That is one rep.
  • Do 10-12 reps.

Triceps Extension

How to perform:

  • Stand with knees slightly bent.
  • Keep your feet staggered by placing the left foot forward and flat on the floor, right back.
  • Have your resistance band looped underneath the arch of your left foot.
  • Holding the resistance band by the ends, extend your arms straight up overhead, palms facing each other.
  • Keep your upper arms still and bend at the elbows lowering your hands to just behind your neck.
  • Reverse movement to return to start. That counts for one rep.
  • Do 10-12 reps. Then switch legs.

Can I grow my biceps with resistance bands?

Growing bigger muscles with resistance bands is possible. As tested by a study in 2019, training with resistance bands provides similar strength gains to using conventional gym equipment (3).

Yet, bulking up using resistance bands can take longer time compared to working out with weights. 

Read more: Calisthenics Arm Workouts: Build Massive Arms Without The Gym



  • How do you tone your arms with resistance bands fast?

Everyone defines “fast” differently. Instead of aiming for fast results, concentrate on consistency and proper technique when doing resistance band exercises. Try to implement versatile loops depending on the level of their tightness. Purchase a set consisting of a few bands that will be easy to navigate through different exercises, beginning from lighter to heavier intensity. 

  • How long does it take to tone arms?

It depends on a different person. If you train your arms twice a week, opt for a nutrient-dense diet with ample protein and carbohydrates, and follow a moderate calorie deficit, you may notice improvements within 5 to 6 weeks. 

  • What are the disadvantages of resistance bands?

There are 3 main downsides of resistance bands: they can break, they may not be applicable to serious lifters, and it may be difficult to quantify the progress. Using free weights or machines allows you to add any amount of resistance you want and know exactly how much you added. This helps you easily track your progression. When you use bands, you can either increase the resistance of the bands or use a stronger band. But this makes it very hard to count how much resistance you’re adding.

  • Are resistance bands better than dumbbells?

Resistance bands could be  better than dumbbells when it comes to the risk of injuries. Free weights may overextend the joints compared to resistance bands, so the risk of injury is relatively low. The elastic tension of the loop naturally limits the range of motion, making it safer for home use. However, if you’re aiming to grow bigger arms, it’s better to use loads. 


The Bottom Line

Resistance bands for arms: terrific tools for your home workout. You have unraveled 3 beginner-friendly loop band workouts along with 9 more advanced resistance band exercises. 

Studies show the positive effects of resistance bands on muscular strength, posture, and flexibility. 

Loop bands are affordable and portable, allowing you to hit the arm workout any place, whether it’s your house, park, or a nearby gym. Loop bands are easy to use and are suitable for all fitness levels. Compared to weights, they don’t impose lots of pressure on your joints. This makes them ideal candidates for people healing from an array of past physical traumas. 

Note, bulking up with resistance bands might take a longer time. That’s why if you want to attain bigger arms, implement loads into your exercise routine. 

Always follow the instructions if you want to tone your arms and get stronger safely. Don’t aim for speedy results, instead take it slow, eat nutritious meals, and get enough sleep. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Best Resistance Bands Exercises for Beginners (2023, webmd.com)
  2. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis (2021, frontiersin.org)
  3. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis (2019, ncbi.nlm.nih.gov)
  4. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights (2018, ncbi.nlm.nih.gov)
  5. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review (2021, ncbi.nlm.nih.gov)
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