Forget dumbbells — these 6 resistance band exercises build your arms without weights

image shows man working out with resistance bands

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Resistance bands are amazing pieces of equipment — they're inexpensive, versatile, and highly constructive. If you're looking to employ resistance bands to strength train from your living room, we're hither to help. We've compiled some of the best resistance band arm exercises then you tin feel the burn, without having to caput to the weights room at the gym. Before we begin, there are a couple of pointers to continue in mind throughout:

With bands, the resistance increases as you lot stretch them. Sure portions of an exercise might exist too hard or also easy. Experience gratis to adjust the range according to your level and the precise strength of your ring.
To make any of the exercises harder or easier, you can simply change the resistance of the ring, or alter the tension of the band you're using. To change the tension, put your hands closer to/further from the 'secured' end of your long resistance band or double/undouble the band i.e instead of looping the ring around your anxiety, stand on the entire band and take hold of either finish.

If you're looking to buy a set of resistance bands to work out from home, or add to your collection, check out our guide to the best resistance bands.

Looking for more workout inspiration? We've found the best ab workouts yous tin do for complimentary, an do that's better than squats at building your glutes, and the resistance band exercise that targets all of the muscles in your legs.

What are the best resistance band arm exercises?

Nigh resistance band arm exercises will target the biceps or the triceps.

The bicep primarily acts to curve the elbow, and the tricep's main function is to straighten the elbow. Thus, the biceps and triceps are antagonist muscles every bit they perform opposite deportment. Due to the Law of Reciprocal Inhibition, both muscles can't be working at the same fourth dimension, because when a certain muscle is contracting (i.eastward. working), its antagonist musculus cannot contract at the most fundamental neural level.

With that in mind, any good arm workout needs split exercises for the biceps and triceps. Nosotros've added suggestions for the number of reps to shoot for, but beginners should exercise 1 set of each practise, or mix and friction match for a resistance band arm workout. The final two exercises in this list are the nigh challenging.

Here are the all-time exercises to add to a resistance band arm conditioning:

Single Arm Band Biceps Coil

Continuing on ane stop of your long looped resistance band, grab the other end in one hand with your palm facing forward. This is what we telephone call a supinated palm position, and it is highly effective at engaging the biceps. Keeping your elbow glued to your side, bend your elbow to bring your hand towards your shoulder as high as you can without moving your elbow from your side, and render to the start.

Aim for 3 sets of 15 reps per arm.

Banded Triceps Pushdown

Secure a long looped resistance ring above head pinnacle (try putting the ring on a strong door claw) and then catch each side of the band with your palms facing each other, and your elbows by your sides. Straighten your elbows to bring your hands towards the floor without leaning your torso.

Aim for three sets of 15 reps.

Reverse Grip Ring Biceps Coil

We're irresolute the grip in this exercise to hitting a few extra muscles. By reducing the biceps engagement merely a picayune bit, we're increasing the activation of the brachialis and brachioradialis which, while not as visible as the biceps, are important muscles to target if your goal is to grow your arm muscles.

Stand on a long resistance ring and grab hold of the other stop with both hands, palms facing towards your torso. With your elbows past your sides, bend your elbows to bring your hands towards your shoulder as high as you can, and return to the start.

Aim for 3 sets of ten reps.

Banded Triceps Extension

Raising your elbows during a Triceps Extension puts more of a stretch on the biggest function of your triceps, which is chosen the long head.

There are two ways to perform Banded Triceps Extensions:

Standing on the band, reaching back behind your head to grab the ring or
With the band securely fastened to something backside you like a well-secured door, bannister handle, or foot of a couch/bed if y'all're kneeling down, and reaching back behind your caput to grab a agree.

Either mode, your elbows should be to a higher place your shoulders, and in line with your ears the entire time, and the only motility should be you lot straightening your elbows to reach upwards as high as yous can.

Aim for three sets of 10 reps.

Bayesian Curl

The Bayesian Whorl is an unusual practise, but is absolutely awesome for the biceps, as it puts them at a very long muscle length, and at that place is direct evidence that doing and so is better for biceps growth, as demonstrated in Frontiers in Physiology.

Secure one end of the band behind you, close to the floor. You can use a leg of a sofa, bottom of a door, or anything else stable. Grab the other end of the band in one hand, and keeping your elbow backside you (this role is very of import), bend your elbow to bring your manus toward your shoulder.

Aim for three sets of 12 reps per arm.

This practice is vivid at targeting the triceps. With the band secured higher up head height, grab the other end of the ring in i hand, with your palm facing the ceiling, your elbow should be against your side. Keeping the elbow where it is, straighten the elbow to bring your hand towards the flooring. This should allow for tremendous focus on the muscle, and make it easier to proceed the elbow by the side to prevent other muscles from getting involved.

Aim for three sets of 12 reps per arm.

Will McAuley is a London-based Personal Trainer and Nutrition Coach who's writing has appeared in Men'southward Fettle and GQ magazine, covering practice, nutrition and wellness. He has a Master's caste in Force & Conditioning from Middlesex Academy in London, is a published scientific author in the Journal of Strength and Workout Enquiry, and holds a Bachelor'southward caste in Linguistics from Trinity College Dublin.

Source: https://www.tomsguide.com/news/forget-dumbbells-these-6-resistance-band-exercises-build-your-arms-without-weights

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Forget dumbbells — these 6 resistance band exercises build your arms without weights