10 Quick Resistance-Band Arm Exercises You Can Do at Home

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We absolutely love resistance bands. They’re so convenient to throw in your gym bag and take your workouts anywhere. Plus, they'll help you target every muscle group—big and small—to leave you feeling toned all over. Resistance bands are the perfect tool to add some extra intensity, too. The greater the resistance, the more energy you’ll burn.

Today, we’re sharing some of our favorite arm exercises using a resistance band. From your triceps and biceps to your shoulders and entire core, get ready to feel the burn. For the best results, complete three rounds of each move, and do 15 reps each.

To help you reach your health and fitness goals, we tapped Karena Dawn and Katrina Scott from Tone It Up for their advice. Here, they’ll let you in on all their wellness secrets, with a few tips and tricks along the way.

Meet the Expert

Karena Dawn and Katrina Scott are the co-founders of Tone It Up, the leading fitness community for women. Join them in the Tone It Up App for exclusive access to 14+ expert-led fitness programs, 550+ on demand workouts, healthy recipes & meal plans, plus community love and support.

Precautions and Safety

Before starting an exercise program, it is important to talk with your doctor, especially if you have any chronic health conditions. Even though this workout strengthens your rotator cuff and can prevent injuries down the road, if you are currently recovering from shoulder surgery or an injury you should check with your doctor or physical therapist before starting this workout. 

Resistance bands are a great way to tool to have on hand, as they are effective, inexpensive and very portable. Resistance bands come in varying resistances or tension levels, allowing you to challenge yourself as your strength improves. 

To avoid injury, make sure you secure your band to a stable surface and always check them for wear and tear before performing the exercise. Keep them away from extreme temperatures, as this could predispose them to crack or snap. While performing exercises with a band, ensure you are standing on a stable surface and keep your core tight to provide stability. Look for bands with handles to make it easier to hold while performing the exercise. Keep good form in mind (standing in front of a mirror helps!) and stop if you feel any pain.

Ready to get started? The Tone It Up girls show us 10 easy at-home resistance band exercises for sculpted arms.

Band Bicep Curl

Resistance-Band Exercises: Band Bicep Curl
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This move primarily targets your biceps with some forearm activation. Brace your core throughout.

  • Standing with feet hip-width apart.
  • Place the resistance band under your feet and hold a handle in each hand, palms facing up, in an underhand grip.
  • Curl the band up to shoulder height, then lower.
  • Do 15 reps.

Be sure to lower the band slowly and with control, never letting the band snap back down.

Band Triceps Kickback

Resistance-Band Exercises: Band Triceps Kickback
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This move primarily sculpts your triceps with some core activation. Keep a slight bend in your knees, squeeze the band at the top, and lower slowly and with control.

  • Standing with feet hip-width apart, place the resistance band under your feet and hold a handle in each hand, palms facing in.
  • With a flat back and core engaged, hinge forward at the waist and bend your arms to 90 degrees.
  • Keeping elbows tucked close to your sides, extend your arms straight back behind you, and then return to start position. 
  • Do 15 reps.

Band Forward Raise

Resistance-Band Exercises: Band Forward Raise
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This move will strengthen your shoulders, particularly the front deltoids. Keep a slight bend in your elbows at all times. Pause at the top to feel the muscle contract before lowering slowly, with control, back to the starting position.

  • Stand with one foot staggered slightly in front of the other, and place the resistance band under your front foot.
  • Holding a handle in each hand, palms facing your thighs in an overhand grip, raise your arms straight out in front of you until you reach shoulder height.
  • Lower back down to start position.
  • Do 15 reps.

Band Lateral Raise

Resistance Band Lateral Raise

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This exercise is fabulous for sculpting your shoulders as it works the deltoid muscles at the top of your shoulders.

  • Stand with one foot staggered slightly in front of the other.
  • Place the resistance band under your front foot, holding a handle in each hand, palms facing in.
  • Engaging your core, raise your arms straight out to the sides until you reach shoulder height.
  • Lower back down to start position.
  • Do 15 reps.

Band Lat Pull

Resistance-Band Exercises: Band Lat Pull
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Band lat pulls strengthen your back and shoulders, particularly your latissimus dorsi—lats for short—which are in the middle of your back. This movement also works your neck and upper traps.

  • Standing with feet hip-width apart, hold one end of the resistance band in each hand, palms facing down, and extend your arms out in front of you at shoulder height.
  • Engaging your core and squeezing your back muscles together, pull the band apart by extending your arms out to the sides.
  • Reverse the motion.
  • Repeat for 15 reps.

Band Upright Row

Resistance-Band Exercises: Band Upright Row
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This movement will strengthen your shoulders, especially your front deltoids. You will also work your abs, upper back, and lower traps.

  • Standing with feet hip-width apart, place the resistance band under your feet. Cross the band in front of you and hold a handle in each hand, palms facing your thighs in an overhand grip.
  • With your chest tall and core engaged, pull the handles up to chest height, bending your elbows out to the sides.
  • Lower back to start position.
  • Repeat for 15 reps.

Band Shoulder Press

resistance band shoulder press

This double-duty move works all the muscles of your shoulders and your core. Be sure to brace your core throughout and bring the bands down slowly, with control.

  • Stand in the middle of the band, grasping the band handles in your hands with an overhand grip. Tighten your core.
  • Press the handles of the band up, pausing when your upper arms are parallel with the ground, and the band is behind your arms, then press all the way up.
  • Keep a soft bend in your elbows, slowly lower to the starting position.
  • Repeat for 15 reps.

Band Bent Over Row

resistance band bent over row

You will strengthen your entire back, abs, and biceps with this move. Make sure to brace your core and keep a soft bend in your knees.

  • Step onto the resistance band with feet shoulder-width apart. Grip the handles with an overhand grip.
  • With knees slightly bent, hinge forward at the hips, keeping a straight back and your core engaged.
  • Pull the band back, leading with your elbows, bringing your shoulder blades together.
  • Hold this contraction at the top, feeling the squeeze, then slowly release to the starting position.
  • Do 15 reps.

Try to keep your shoulder blades back and down before beginning this movement and not shrug your shoulders.

Band Curl to Press

resistance band curl to press

You've already hit your biceps and shoulders, so that this move will help further tax the muscles for even better results. You'll also fire up your core muscles for this movement as you brace to keep yourself steady. Remember to move slowly and with control, never letting the band snap back down.

  • Stand on the middle of the band and grip the handles with an underhand grip.
  • Keep a tight core and upright chest. Curl the bands towards your shoulders, keeping your elbows locked in place at your sides. Once the bands are at your shoulders, twists your wrists, so your palms face forward.
  • Press the bands overhead. Slowly lower to your shoulders, flip your palms back to face the front, and slowly lower to the starting position.
  • Do 15 reps.

Band Single Arm Triceps Extension

Resistance Band Single Arm Tricep Extension

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This exercise sculpts and strengthens your triceps to give you strong and lean arms. Keep your body still and your arm near your ear to really burn out that triceps muscle for strength gains.

  • Stand with your right foot on one end of the resistance band.
  • Hold the other end in your right hand, arm extended overhead.
  • Maintaining a strong core and keeping your upper arm tucked close to your ear, bend at the elbow to lower the resistance band handle behind your head.
  • Squeeze your triceps as you extend your arm straight overhead.
  • Repeat 15 reps on each arm.

Head to the Studio Tone It Up fitness app for even more amazing workouts and choose from hundreds of routines to rev up your metabolism and sculpt your total body on the go.

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Victoria State Government Better Health Channel. Resistance training – health benefits. Updated August, 2018.

  2. Cleveland Clinic. Should You Try Resistance Bands for Strength Training? October, 2019.

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