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We absolutely love resistance bands. They’re so convenient to throw in your gym bag and let you take your workouts anywhere. Plus, they’ll help you target every muscle group—big and small—to leave you feeling toned all over. Resistance bands are the perfect tool to add some extra intensity, too. The greater the resistance, the more energy you’ll burn.
Today, we’re sharing some of our favorite arm exercises that use a resistance band. From your triceps and biceps to your shoulders and entire core, get ready to feel the burn. For the best results, complete three rounds of each move, and do 15 reps each.
To help you reach your health and fitness goals, we tapped Karena Dawn and Katrina Scott from Tone It Up for their advice. They let us in on all their wellness secrets, with a few tips and tricks along the way.
Ready to get started? The Tone It Up girls show us 10 easy at-home resistance-band exercises to achieve sculpted arms.
Meet the Expert
Karena Dawn and Katrina Scott are the co-founders of Tone It Up, the leading fitness community for women. Join them in the Tone It Up app for exclusive access to 14+ expert-led fitness programs, 550+ on-demand workouts, healthy recipes, and meal plans—plus community love and support.
Safety and Precautions
Before starting an exercise program, it is important to talk with your doctor, especially if you have any chronic health conditions. Even though this workout strengthens your rotator cuff and can prevent injuries down the road, if you are currently recovering from shoulder surgery or an injury, you should check with your doctor or physical therapist before starting this workout.
Resistance bands are a great tool to have on hand, as they are effective, inexpensive, and very portable. Resistance bands come in varying resistances or tension levels, allowing you to challenge yourself as your strength improves.
To avoid injury, make sure you secure your bands to a stable surface, and always check them for wear and tear before performing the exercise. Keep them away from extreme temperatures, as this could predispose them to crack or snap. While performing exercises with a band, ensure you are standing on a stable surface, and keep your core tight to provide stability. Look for bands with handles to make them easier to hold while performing the exercise. Keep good form in mind (standing in front of a mirror helps!), and stop if you feel any pain.
