BANDS FOR ARMS, SHOULDERS & BACK

 The Best Resistance Band Arm Workouts

Effective resistance band arm workouts will target all the muscles in the arms, including the biceps, triceps, and shoulders. You can use the exercises below as a complete arm training routine or add movements to your regimen as you see fit. 

1. Resistance Band Bicep Curl

Resistance band bicep curls are a staple exercise for isolating the biceps and enhancing arm stability. This movement doesn’t place any extra pressure on the elbow joint compared to heavy weights. 

Position the band underneath one foot and grab the ends in both hands. Stand with a slight bend in your knees, with your palms facing toward the sky. 

Start with the bands at hip height. Bend the elbows to raise the band to shoulder height. Keep your elbows close to your ribcage throughout the entire movement.

Carefully lower the band to finish one rep and return to the starting position. Repeat the movement for your desired rep range.

2. Tricep Kickback

The triceps kickback is a fantastic movement for engaging the triceps and enhancing their range of motion. You can adjust the difficulty by using higher tension bands or pausing during the activity. 

Place the band underneath both feet. Grab the handles with both hands.

Start in a forward-bent stance. Keep the feet’ hip distance apart with the upper body nearly parallel to the floor.

Pull the elastic bands behind your body until the arms are entirely extended. You can pause at full extension for additional difficulty.

Now, lower the arms back down to complete one repetition.

3. Concentration Curl

Incorporating additional bicep variations will engage the bicep muscles further, helping you build fuller arms. The concentration curl is a simple variation requiring a chair. 

Start by sitting in a chair with your feet shoulder-width distance. Position the middle of the elastic underneath both feet. 

Now, grab the band handle with your right hand. Position the elbow on the inside of your knee with a soft bend in the torso. 

With the palms facing upward, curl the elastic toward shoulder level. 

Tighten the biceps at the top of the exercise before lowering your hand to complete one repetition. Repeat the movement for your desired rep range or 10-12 reps.

4. Overhead Triceps Extension

The overhead tricep extension is helpful for engaging the long head of the tricep, which is often neglected with traditional tricep exercises.

Stand with the feet shoulder-width apart. Place your left foot on the elastic band.

Grab the opposite end of the band with your left hand. Maintain the hand at shoulder height behind the back and palms facing upward. 

Stretch the resistance band toward the ceiling. Extend the arm straight overhead. 

Slowly lower the arm to the starting position and repeat.

Repeat the movement with the opposite arm for your desired rep range.

5. Overhead Pull Apart

The overhead pull-apart will challenge your upper back and shoulder muscles. It’s a fantastic exercise for improving posture, shoulder stability, and arm strength. 

Take a stance with the feet’ shoulder-width distance. Grab a band with handles and place it directly above your head.

Now, stretch the band apart as you lower it behind the body. Pull the band until the arms are fully extended to either side. 

Take a brief pause and return to the starting position to finish one repetition.

6. Overhead Press

The overhead press should be a staple movement in your resistance band upper body workouts. It will strengthen the shoulder muscles, improving stability and range of motion. 

Position the resistance band underneath the center of your feet, standing shoulder distance apart.

Grip each handle and place the hands at shoulder level. Keep the palms facing straight ahead.

Push the resistance band straight above the head until your arms are fully extended.

Now, carefully lower your hands to the starting position to complete one repetition.

7. Forward Raise

To isolate the front deltoids, try the forward delt raise. This movement will build fuller shoulders and improve stability and balanced muscle development. 

Place the middle of the band underneath your feet with an athletic stance. Grip the handles in both hands. 

Keep your hands by your sides with the palms facing toward the thigh. 

Raise your right arm straight in front of you until you reach shoulder level.

Carefully lower the arm back to the starting stance to finish one repetition. Complete the same movement on the opposite arm.

8. Lateral Raise

Similar to the forward raise, the banded lateral raise will strengthen the side delts. This movement can help improve shoulder stability and range of motion. 

With the resistance band underneath your right foot, take a staggered stance. The right foot should be forward, and the left foot a bit back. Maintain a slight bend in the knees.

Grab the ends of the resistance band and keep the arms at your side.

Raise your arms out to the sides until they are fully extended at shoulder height.

Slowly lower the arms to the starting position to finish one repetition. Repeat the movement for your desired rep range or for 10-12 reps.

9. Bent-Over Rear Delt Fly

The bent-over rear delt fly will engage the rear delts. This will provide you with more shoulder stability, mobility, and strength.

Stand on top of the elastic with the feet over the center portion. 

With a slight bend forward at the waist, grip both ends of the elastic at knee height and palms facing one another. 

Maintain a straight back and raise the arms out to the sides until you achieve shoulder level.

Gently lower the arms to the starting position to complete one rep. Repeat the movement for your desired rep range.

10. Bent-Over Row

The bent-over row will engage the upper back and shoulders. It’s an excellent movement for building a more muscular upper body alongside improving posture and shoulder stability.

Place the elastic underneath both feet. Take an athletic stance with the feet shoulder distance apart. 

Slightly bend the torso forward and grab both ends of the band right below the knee. 

Raise the straps straight up toward the ribcage. Squeeze the shoulder blades while bending the elbows.

Now, slowly lower the band back to the starting position to finish one repetition.

11. Lat Pulldown

The resistance band lat pulldown will engage the lat muscles and arms, making it an effective workout for multiple muscle groups. You will need to hand the resistance band overhead from support.

Begin with the feet at shoulder distance. Grab both ends of the band above your head.

Now, maintain a straight torso and tighten the core muscles. 

Pull the elastic straight down, bringing the arms toward the sides.

Pause when the arms are parallel to the floor before raising the band upward.

This will be one rep. Repeat the movement for your desired rep range.