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Resistance Bands Arm Exercises

Resistance bands for upper body gains? Here are the top arm exercises you can do with resistance bands!

Whether your gym is still closed due to corona or you’ve just cancelled your membership because you realized you can still get a good workout at home – we’re here today to teach you how to use your resistance bands for an upper body arm workout. You’ve probably all seen a resistance band being used for booty gains, but what about your arms? We all want toned, strong arms from the comfort of our home right? Here’s all you need to know about how to get them.

What is a resistance band?

If you’re new here, here’s a brief introduction to resistance bands. Resistance bands are bands – can be long or short, thick or thin – that provide external resistance to an individual during exercise which acts as weights would. The external resistance causes muscle activation and mechanical tension, which results in muscle damage in the same way that using a set of dumbbells or a barbell would. 

So to translate that in layman’s terms – your muscles don’t know how heavy a weight is, they are only aware of the resistance being created, so if you use resistance bands properly – you can get just as good a workout in, as if you were hitting the weights at the gym. If you’re a gym fanatic and don’t want to resort to home workouts anytime soon – that’s awesome – resistance bands plus weights will give you the best workout of your life.

Now that’s covered, let’s get to the good stuff.

How can you use resistance bands for an arm workout?

Knowing how to use resistance bands for an upper body workout depends on your goals.

If your goal is hypertrophy– muscle growth – you will need to work in a higher rep range to cause enough muscle damage during the workout to stimulate hypertrophy.

If your goal is strength – combining resistance band exercises of varying set ranges with some explosive movements and bodyweight exercises will help to build strength.

If your goal is weight loss – using resistance bands in a high intensity interval circuit will help you to ‘tone up’ as you go to build some lean muscle and shed fat.

With all that being said, let’s get to the specific exercises.

Rear shoulder squeeze

With the resistance band just above your elbows towards your hands, keep a 90 degree bent in elbows, hands facing up. Move arms outwards, feeling your delts contract.

Lat pulldown

With the resistance band around your wrists, pull arms down to either side of your head, feel your lats contract.

Chest press

Hold the resistance band around one shoulder, put your hand in between your shoulder and the band and push outwards, against the band to stretch forward. The exercise is comparable to a bench press but standing.

Tricep pull down

Hold the resistance band around one shoulder, put your hand in between your shoulder and the band and push outwards, against the band to stretch forward. The exercise is comparable to a bench press but standing.

Bicep curl

Resistance band can be under your foot to stabilize, curl up, contracting your biceps.

Fashion Photography by Evelina Photography

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