Our resistance bands are just what the name suggests, bands that add resistance to exercise, which is a bit more challenging and helps strengthen your muscles. Aside from strengthening muscles, resistance bands have many more benefits associated with their use, and they are very affordable as well as lightweight and compact making them easy to carry around.

Resistance bands for arms are great to use while working out and can conveniently be taken along anywhere you plan on exercising. Thus, they help to target and tone every muscle group by adding extra intensity to your workouts.

Adding exercise resistance bands to your daily workout routine can help strengthen and tone your body muscles, especially your upper torso to give you a slim but solid physique that will have you feeling great and looking your best. It is the perfect tool for burning energy while reducing fat too, and you can use it regularly for a firmer looking trim figure that everyone would love to have.

Where Our Arm Muscles are Located and How they Function

Too often many people are so eager to get started working out and building muscle that they don’t take the time to understand the basic physiology of the underlying muscles. Below is a basic primer to all of the major muscles that make up your arms.



Brachii - Biceps brachii is located between the shoulder and elbow at the front of the upper arm. We use our biceps every time we bend our arms as it typically helps flex our elbow and makes the curling motion.

Brachialis - Our Brachialis is the smaller muscle above the lower part of our upper arm that connects our forearm to the bottom half of our bicep. Its main function is flexing the elbow.


Pronator Teres - The Pronator Teres is the underbelly of our forearm. Its function is turning our hand so our palms are facing down.

Brachioradialis - The Brachioradialis is located at the top outer portion of our forearm. This is the part that helps us to flex our arm at our elbow.


Triceps Brachii – The triceps brachii is found on the back portion of our upper arm between our shoulder and elbow. It helps us to extend our elbow.


Some of the Benefits of Using Resistance Bands for Arm Workouts

When using Resistance bands for arm workouts you will help strengthen the muscles from your shoulders to your triceps, biceps, and your entire core. After all, if you’re going to flex your muscles, you will first need something to flex and that is where resistance bands for arms come in.

When using these exercise resistance bands you will be stretching your arm muscles to build mass while shaping your triceps and biceps. Therefore, the next time you are asked to show your muscles, you can flex your newly shaped and built-up biceps.

No matter what fitness level you are at, you will benefit by using resistance bands for arms as they add an extra challenge to your bodyweight exercises and fitness regimes without putting excessive pressure on your joints like external weights (kettlebells, dumbbells, other free weights) usually do.

In addition, what trainers and professional athletes love most about these bands is they can be used to target smaller stabilizing muscles, which are rarely worked. These muscles are found in the hip areas and include the gluteus medius that can help to stabilize your quads while walking or running. For this reason, some runners use these bands to warm-up.

Some people also use exercise resistance bands for arms before switching to using weights in their routine to gradually progress the intensity of their workouts. They are also often used by those with medical conditions as well as:

Tone and strengthen muscles

Resistance bands are like giant rubber bands made of very thick latex rubber. When applying one end to your foot and pulling on the other with your hand, you will stretch your muscles and they will contract and build up tension that is increased with more intense resistance. The harder it is to stretch, the more muscle it will take and the more strength will build up while toning your muscles.

Besides adding resistance they also add assistance

Resistance armbands can assist you with exercises that are more difficult to perform, such as pull-ups. These bands can help to support your weight while you do pull-ups until you progress enough to be able to accomplish them on your own. Just attach one side of the resistance band to the bar and the other to your foot for assistance.

Great for stretching

Add these exercise resistance bands to your daily stretch routine, to improve mobility and flexibility as they can help increase your range of motion and improve your stretch while you move the band slowly towards or away from your body.

Important Things to Consider When Using Resistance Bands for Arm Workouts

If you would like to incorporate arm exercises into your regular routine, using arm resistance bands are a great way to start. Remember to start off slowly doing a few reps first, then adding more arm exercises and reps gradually when it feels comfortable to do so.

Although using exercise resistance bands is completely safe and easy to use, you do not want to push it. In fact, using resistance bands for arms workouts is so easy and convenient to use that you can exercise with them practically anywhere; at home, while traveling, at the office, in the gym, or even at school. All it takes is a few minutes a day to tone and shape your arm muscles and upper torso while reducing unwanted flab and fat found in the arm areas.

It’s also important to even out the other muscles located in the upper and lower parts of your arm in addition to developing your biceps by using the same intensity and volume that you used in your biceps training. This will help prevent imbalances in your arms muscle structure. Many beginners start out by training their biceps harder than the rest of their arm muscles which results in an awkward muscle development that can take years to balance out.

Don’t make the same mistake; build all of your muscles at the same time by exercising each of your muscles the same amount of time and at equal intensity. Even if you are merely working on toning your muscles without building a lot of mass this is a good rule to follow as you still want to keep things balanced to perform at your peak.

Some Exercises That You Can Start With When Using Your Arm Resistance Bands

Resistance Band Bicep Curls

Start by placing a resistance band on each foot and holding one in each hand. With palms facing forward and arms extended, squeeze your biceps firmly while slowly curling your hands up towards your shoulders, then at the same pace lower your hands back to the position you started from. This is considered 1 rep, try doing 2 to 3 reps of 10 each.


Resistance Band Bent-Over Row

Place a resistance band on each foot standing about a hip-width apart and holding an end of the bands in each hand at your sides with palms facing in toward your body. While hinging forward, bend your knees slightly keeping your arms straight, your back flat, and hands below your shoulders. With elbows close to your body, bend them to pull the bands toward your chest, then straighten your arms slowly while lowering your hands back down to where you started.

You can also wrap both ends of the resistance band under the bottom of one foot [as seen below] and elevate that leg. 


Exercise Resistance Bands Triceps Extension

Stand on the middle of the resistance band and grab the end of the band with your active arm. Keep your back straight and your head up. With your elbow pointed up, raise the band until it is right behind your head. Lift the band above your head, until your arm is almost completely straight. Perform 2 sets of 10 to 15 repetitions for each arm.


Forearm Curls Using Resistance Bands

Sitting on the edge of a chair, hold one end of the band in your hand and step on the middle or end of the exercise band, depending on how much resistance you require. Lay your forearm on your thigh with your wrist beyond your knee with your palm facing upwards. Lower your knuckles as far as you can, then curl up against the resistance as high as possible. Pause for a moment before lowering again. Complete 10 to 15 reps, then switch arms.


Now that you have a plan of attack, you can use resistance bands to create strong arms and showcase your exceptional physique. Rubberbanditz resistance bands come in a wide variety of colors, including: Black, Blue, Green, Neon Blue, Neon Cobalt, Neon Fuschia, Neon Green, Neon Yellow, Orange, Pink, Purple and Red. The lengths vary from 12 to 120 inches and the maximum tension ranges from 5 - 600. Join the Rubberlution today and start using resistance bands for arm workouts!

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