Resistance Band Workout for Arms

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"No pain, no gain" is a well-known proverb.

But how can you carry out your workout when you don't have any weights to train with?

In two words: resistance bands.

"Uh, isn't that for grandmothers? »

Yes, but not that!

Resistance bands offer a complete workout that can be done anywhere. Resistance band workout for arms is really effective. But not only for arms. With resistance bands, you can perform all types of exercises for the whole body.

A little old school I admit (they were born in the 1900s when they were made from surgical tubes and intended for muscle re-education), they remain very effective and have had a revival in popularity thanks in particular to the fit girls of Instagram performing buttocks exercises.

Resistance Band Butt Exercise - Haryzona

For a butt workout program, have a look at the top 10 best butt exercises with resistance bands.



It all depends on your level. Obviously, if you go to the gym every day, and you never have any excuse not to go to the gym, it is very likely that switching 100 lbs dumbbells against resistance bands, even thick ones, will slow down your progress a little (if you are still progressing).

However, even for these athletes, resistance bands are proving to be beneficial as a supplement to training.

For everyone else, yes, you will be able to progress and build muscle, there are resistance bands for all levels and the larger ones will give you work to do.

Not to mention that resistance bands can be (and should be) used in addition to traditional weights, such as to increase tension (during a bench press for example). They are also ideal for warming up or getting back into the muscle game after an injury.

Finally, if you're constantly traveling, the bands are a great companion to slip into your suitcase, they will avoid the traditional ", yeah, but I don't have time to train, I'm always in LA or Miami" (#classical).

Travel with resistance bands - Haryzona

But to get back to the question, yes, you can stimulate your muscles in a very correct way with resistance bands, as long as you respect the rules of training with resistance bands:

  • There is not a lot of weight, so you have to focus on creating maximum tension.
  • You will also need to focus on the form of movement and the tempo of the performance.
  • You will have to do a maximum of rehearsals and practice the feeling (forget the "12 rehearsals" engraved in the marble against the indicator "it's starting to burn? 5 more reps! »).
  • Finally, we take advantage of the contraction peak at the end of the movement and maintain it for a few seconds.



First of all, because it costs three cents and it can save a workout, I put this accessory in the "must-have" category, just like the fitness mat.

Then, because it's efficient and because it brings a gradual resistance different from other "classic" loads (dumbbells, kettlebell, Bulgarian bag, weighted vest, etc).

I am not teaching you anything by telling you that the resistance of a bar increases as it stretches, with a peak reached at the end of the movement of each exercise (which is clearly not the case with a dumbbell).

Let's say that you are doing shoulder press with dumbbells, you will struggle at first to get the weights up, working against gravity, but once the weights are above your head, with your arms perfectly stretched out and your elbows locked, the effort is almost nil. All you have to do now is reverse the movement to work this time, with gravity bringing your weights down in a controlled manner to your shoulders.

Resistance Bands Arms Workout - Haryzona


The resistance level is relatively light at the beginning of the movement but gradually increases as you stretch the band, reaching a maximum resistance level when your arms are fully extended.

To maintain fitness, your stabilizing muscles must remain engaged at the top of the movement, which helps to increase joint stabilization, which over time can reduce the risk of injury.

In addition, there are more movements with resistance bands than with dumbbells. Any dumbbell exercise can be done with resistance bands, but you can also add to the list exercises that can be done with an anchor point (such as pulls).

Resistance bands can be moved in directions that are not (or hardly) feasible with dumbbells because gravity is removed from the equation.

So try to chest press in a standing position (or butterfly) with dumbbells, we agree that gravity will make it difficult for you. Conversely, with resistance bands, the movement will be easy to do, like a pulley spread over the screw.

Bands can be moved in directions that are not (or hardly) feasible with dumbbells because gravity is removed from the equation.

So try to do the chest press in a standing position (or butterfly) with dumbbells, we all agree that gravity will make it difficult for you.
Finally, we like resistance bands because they can be used in different ways. They can be used not only for power and mobility but also to work strength or explosiveness.

I'm not saying that resistance bands are better than dumbbells (maybe a little bit...🙄 ), but these two tools are complementary and should be an integral part of your workout routine (especially if you are often required to travel).

In short, resistance bands are fire, period. If we summarize them:

  • are easily transportable
  • are inexpensive
  • are incredibly versatile and adaptable at all levels
  • offer an almost infinite amount of exercise
  • can provide a lot of continuous tension on the muscles if done properly.



There aren't 50 types, but it's still a question of not getting ripped off.

Basically, you have the choice between:


  • Little resistance bands, the kind you find on the ankles of your favorite fit girls on Instagram who pamper their booty like it's their baby. They are usually quite wide but short so that they can be placed around the ankles/thighs or below the knees for buttocks exercises mainly.

Legs Workout - Resistance Band

  • Resistance bands set with handles (sometimes called kit of resistance bands in the CrossFit world) that come in different colors (corresponding to their resistance level), sometimes with anchoring systems and adaptable pull handles (these are by far the most complete)

Resistance bands with handles - Haryzona


Criteria to consider when buying your resistance bands:


  • Tension level: if you are a beginner, start with a light level of resistance (usually yellow and/or green, but beware, this is not standardized). Medium resistance bands are usually red and/or blue while black bands are usually the most resistant.
  • Band Length: The taller you are, the longer your resistance band should be. Also opt for a longer resistance band if you want to work with an anchor point (post, door, etc).
  • The type of resistance band: depending on the training you want to do (see above).


The best is to buy several different resistance bands. Indeed, some of your muscle groups are stronger than others (your buttocks are stronger than your biceps for example, in theory), it is useful to have several different bands for a complete body workout. Opt for a set of 3 resistance bands (X-Light, Light, and X-Heavy) or a set of 5 bands (X-Light, Light, Medium, Heavy, X-Heavy).

Several Resistance Bands - Haryzona

Notes: These packs of resistance bands are constituted of little resistance bands. If you are interested in the resistance bands set with handles, wait for my recommendation ;-)


Biceps Exercises with Resistance Bands:

1 - Biceps Curls:

This exercise is for sure one of the best known in bodybuilding. It will allow you to work your biceps in-depth and thus promote volume gain.

Biceps Curls with Resistance Bands - HaryzonaBiceps Curls Resistance Bands - Haryzona

  • Stand up, put your feet on the elastic bands and execute flexing and extending movements of the arms without nodding your shoulders and without blocking your elbows against your waist.
  • Exhale as you bring your hands up (while the biceps contract more and more).
  • Breathe during the negative phase while controlling the descent.
  • Do 3 sets of 10 to 12 repetitions.

⚠️ : Generally, exhalation occurs when muscles contract, while inhalation occurs when muscles relax.


2 - Biceps Extension:

These first 4 resistance band exercises for arms (dedicated to biceps exercises) are complementary. They will allow you to work your biceps from different angles, and thus provide a good quality workout.

 Biceps Extension with Resistance Bands - HaryzonaBiceps Extension Resistance Bands - Haryzona

  • Position yourself with your back to the door anchor of the resistance bands as shown in the pictures. Put your supporting foot in front of you, bent. The other leg must be positioned backward for you to be stable.
    Once stable, perform bicep curls as in the 1st exercise.
  • Exhale as you bring your hands up (as the biceps contract more and more).
  • Breathe during the negative phase and don't forget to control the descent.
  • Do 3 sets of 10 repetitions.


3 - Concentrated Biceps Curls:

Standing Biceps Curls Resistance Bands - HaryzonaStanding Biceps Curls - Haryzona

  • Position yourself in front of the door anchor this time, always with one foot in front of you and the other foot behind to be stable and not unbalanced during the exercise.
    Make bicep curls while keeping a 90° angle between your arms and your chest.
  • Exhale in the positive phase while contracting the biceps.
  • Breathe during the negative phase while controlling the resistance of the elastics.
  • Do 3 sets of 10 to 12 repetitions.


4 - Lying Biceps Curls:

This exercise is my favorite because it is complete. It allows you to work your butt, abs, as well as your arms. It's really great!

Lying biceps curls with Resistance Bands - HaryzonaLying biceps curls Resistance Bands - Haryzona

  • Lie down on the floor, always facing the door anchor. Put your feet on the floor as if you were standing. Finally, raise your pelvis so that your knees, stomach, and shoulders are perfectly straight.
  • Once again, make bicep curls while blowing.
  • Do 3 sets of 8 to 10 repetitions.
  • Give it all you've got, it's the last bicep exercise.


Triceps Exercises with Resistance Bands: 


5 - Triceps Kickback 2 Handles:

For exercises 5 and 6, try to attach your resistance bands high enough so that you can work your triceps properly.

Triceps workout resistance bands - HaryzonaTriceps exercise resistance bands - Haryzona

  • Standing, facing your door if you are using one to attach your resistance bands, bend at an angle of about 140° (as shown in the pictures). Make triceps kickback without moving your chest. Only your arms should be moving.
  • Exhale as you bring your hands down (while the triceps contract more and more).
  • Breathe during the negative phase while controlling the resistance of the elastics.
  • Do 3 sets of 10 to 12 repetitions.


6 - Triceps Extension:

Triceps Extension with Resistance Bands - HaryzonaTriceps Extension Resistance Bands - Haryzona

  • Position yourself with your back to the door anchor this time, always with one foot in front of you and the other foot behind you to be stable and not unbalanced during the exercise.
  • Do some triceps extensions.
  • Exhale as you bring your hands in front of you (as the triceps contract more and more).
  • Breathe during the negative phase while controlling the descent.
  • Do 3 sets of 10 to 12 repetitions.


7 - Lying Triceps Extension: 

Lying Triceps Extension with Resistance Bands - HaryzonaLying Triceps Extension Resistance Bands - Haryzona

  • Lie down looking out the opposite side of the door, feet flat and head slightly raised. As in the previous exercise, do triceps extensions. Give it all you've got, this is the last exercise.
  • Blow while bringing your hands up against your legs.
  • Inhale as you return to the initial position.
  • Do 3 sets of 10 repetitions.

 It's all over! You can go take a nice shower. Try several times with these exercises and try to adjust the resistance of the elastics as you go. Then you'll know which resistance you have to use for each exercise.

For more resistance band exercises for arms, have a look at this awesome youtube video: Resistance Band Arm Workout - 6 Best Resistance Band Exercises To Tone And Strengthen Your Arms



At the risk of repeating myself, I will say it again, the resistance band is one of the best tools there is, it is an excellent complement to weights and machines and a good alternative for home training.

With resistance bands in your possession, you are able to train anywhere, stimulate all your muscles, and imitate all your favorite routine exercises.

In my opinion, the best set of resistance bands is this one:

There is no obligation, but I assure you that when you see your body getting slimmer and your muscles taking beautiful shapes, you won't regret your purchase.

I hope this guide has given you some training tips and the desire to give resistance bands a chance to be used.

If you want more exercises with the resistance bands set, have a look at Your Resistance Bands Chest Workout

The photos used to animate the exercises I have presented to you are directly taken from a french youtube channel dedicated to training programs. You can visit the KenCoaching youtube channel by clicking on the link.


What is the weight of the bands?

It depends on their color (each manufacturer has its own color code), generally their thickness, length, etc...

But more than anything else, it depends on how much you're going to stretch them! That's why the manufacturers normally give you a range of tension in kg. Between 5 and 15lh for example, depending on how you are going to stretch the tape.

How can I increase the strength and tension of my resistance bands?

There are several ways to increase the resistance of a tape during an exercise:

  • by simply switching to the top band, which offers greater tension...
  • by moving away from the anchor point (which increases tension)
  • by doubling the band with another resistance band (like weights, elastic bands can be perfectly combined)
  • by widening the space between your feet on certain movements (only works if the band goes under your feet of course) or by making extra loops of bands around your hands

Should I wear gloves to protect my hands?

First of all, I'll say yes. However, if you bought the set of resistance bands I recommended, there's no need. Indeed, the handles are made of a material that prevents any injury to the hands, be it cuts or burns.
So if you bought your resistance bands set from Haryzona, you don't need gloves.


How can I get the most benefits of my resistance bands workouts?

I have insisted on this point several times in the guide, but I feel obliged to come back to it.

In strength training, you always want to control the load as much as possible to create as much time under tension as possible. This is even more true with resistance bands since you don't really have any weight, you can only play on the tension factor.

So you execute the movements as slowly as possible and hold the position at the moment when the contraction is the strongest when the elastic band is the most stretched.

Moreover, while in the gym we tend to count the repetitions, here we will favor workout to the sensation. We're really going to do as many rehearsals as possible, we're not going to limit ourselves to 12 or 15.

We want to feel that burn, so it's best not to count, or to count only from the moment it starts to get really hot!

How do I fix my resistance bands?

A good number of movements do not require you to fix the band, but for some exercises (such as pulls, it is more practical).

I quite like the pull bar solution for high positions and the couch leg solution for low positions.

The best thing is to get bands that integrate a door anchoring system (like the kit highlighted above), so you can easily fix your resistance bands in your doorstep at the desired height without risk. A piece of advice though, do not pull in the direction of the door opening...

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    • great article, very complete, the 7 exercises are well detailed. I’m happy to see the evolution of bodybuilding with elastics, there are so much avantages. Thank you so much for sharing.

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