Resistance bands are a great tool for performing arm exercises as they provide a constant tension on your muscles throughout the entire range of motion. Here are six arm exercises you can do with a resistance band.
1. Biceps Curl With Band
This exercise targets the biceps muscles and can be done using a resistance band.
Here's how to do it:
1. Position the band so that it rests under the arch of your foot. Then, take hold of the band with your palms facing forward and your arms by your side. Keep your elbows tight against your sides.
2. Steadily bend your arms until your hands reach your shoulders. Keep the movement slow and controlled.
3. Slowly lower your hands back down to the starting position.
4. Repeat this exercise for 3 sets of 10-15 repetitions.
Benefits: This exercise provides continuous pressure on the bicep muscles, which helps to maximize the benefits of each rep. It strengthens the bicep muscles during both the concentric (shortening) and eccentric (lengthening) portions of the movement, which helps to improve overall muscle coordination and strength.
2. Band Pull-Apart
The band pull-apart is a simple exercise that targets the upper body, particularly the shoulders.
Here's how to do it:
1. Hold one end of the band in each hand and stand with your feet hip-width apart. Lift your arms to chest height and keep them straight with your palms facing down. Make sure your hands are about 6 inches apart and that the band has a little tension without being too stiff.
2. From this starting position, extend your arms out wide to the sides and pull the band apart. Keep your arms at the same height as you pull the band. Then, bring your arms back to the starting position.
3. Repeat this exercise for 3 sets of 10-15 repetitions.
Benefits:
1. This exercise can help build upper body strength, particularly in the shoulders and upper back.
2. It can also improve shoulder health and stability by strengthening the muscles that support the shoulder joint.
3. Staggered-Stance Row with Band
The staggered-stance row with band is an effective exercise that targets the triceps and shoulders while also improving balance and core stability.
Here's how to do it:
1. Start by standing in a staggered position with your left foot in front of your right. Hold one end of the band in each hand and place the band under your left foot. Slightly bend your knees and hinge forward at the hips, engaging your core and keeping your back straight. Maintain light tension on the band and extend your arms toward your left foot.
2. Next, pull the band in a rowing motion, keeping your forearms, elbows, and hands aligned with your rib cage. Then, extend your arms to return to the starting position.
3. Repeat this exercise for 3 sets of 10-15 repetitions.
Benefits:
1. This exercise builds upper body strength, particularly in the triceps and shoulders.
2. By incorporating a staggered stance, this exercise challenges your balance and core stability, improving overall functional fitness.
4. Exercise Description: Triceps Kickback with Band
The triceps kickback with band is a great exercise for targeting the triceps brachii muscles.
Here's how to do:
1. Begin by standing with your left foot forward and the band tied securely below your left foot. Hold one end of the band in each hand and engage your core while keeping your back straight. Bend your left knee slightly and hinge forward at the hips, keeping your arms close to your sides and your elbows bent at a 90-degree angle.
2. Slowly straighten your arms at the elbow, keeping your upper arms still as your shoulder blades come together. Then, return to the starting position by bending your elbows.
3. Repeat this exercise for 3 sets of 10-15 repetitions.
Benefits :
1. The triceps kickback with band targets the triceps brachii muscles, particularly the sideward head.
2. This exercise can improve arm strength and muscle definition.
3. By practicing this exercise regularly, you can improve your overall upper body strength and fitness.
5. Single-Arm Front Raise with Band
• Begin by standing with your feet hip-width apart and securing the band under your feet. Hold one end of the band in your right hand, with your right arm relaxed by your side and light tension in the band.
• Lift your right hand straight in front of you, bringing your arm to chest height. Focus on using only your arm and shoulder muscles, avoiding any unnecessary movement in your upper body or shoulders. Lower your arm back down to the starting position.
• Repeat for 3 sets of 10-15 repetitions on each side.
Benefits:
: This exercise targets the front part of your upper body, including your chest, trapezius muscles, and anterior deltoids (the front part of your shoulders), helping to build strength and definition in those areas. It also engages your core muscles for added stability.