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7 Best Resistance Band Exercises For Toning Arms

Madhura Mohan

Posted on January 03 2022


n the last couple of years, there has been a radical change in the fitness industry; there have been more innovations on the concept of in-home workouts. The innovations go in line to meet the demands of flexibility (in terms of time, location, and equipment) and help modern-age people meet their personal fitness goals better.

The resistance band is trending fitness equipment that is perfectly suitable for those looking for a new way to incorporate physical activity into their daily routine and those looking to turn their training up a notch.

Resistance band offers adaptability; the simple, versatile band can help you work from the comfort of your home, local park, or wherever you feel like getting a sweat on. The resistance band maintains constant tension on the muscles throughout the entire movement of the exercise. Resistance bands; are geared towards compound movements, they work multiple muscle groups at once.

A fascinating thing about a resistance band is that it can easily switch between working your arms, legs, core without changing equipment…resistance bands are great for anyone, from beginners to those who are more advanced.

If you have no idea about resistance band, it’s time to get familiar with it now.

In this blog, we’ll make you acquainted with some arm-focused resistance band movements…



1. Stand straight with your feet shoulder-width apart.

2. Hold the resistance band with both arms, your arms should be extended straight out in front of you at shoulder height. Your arms should be shoulder-width apart.

3. Pull the resistance band apart squeezing your shoulder blades together laterally to sides. Pause for 10 seconds.

4. Slowly release tension and return arms to the starting position. That counts as one rep.

5. Complete 10-20 reps of band pull-apart in fast succession.




1. Stand straight with one end of the resistance band tucked under your right foot, hold the other end with your right hand.

2. Using an underhand grip, slowly pull the resistance band towards your shoulders.

3. Once you reach the top of the movement, pause and curl the band towards your shoulders. Pause for 10 seconds. Slowly bring the band to the starting position.

4. Do not lock out your elbows while returning the band to the starting position.

5. Perform 10-20 reps of this movement.



1. Stand with your feet hip-width apart.

2. Hold one end of the resistance band in your left arm, have your left arm positioned in the middle of your back with elbows bent.

3. Grab the other end of the resistance band with your right hand and extend the band on top as far as you can comfortably extend. Pause at the top.

4. Lower your forearm back down to shoulder height.

5. Do 10-20 reps on one side and repeat on the other.



1. Sit up straight on the floor with your legs extended straight out in front of you.

2. Make a loop of the resistance band around your feet and pull the band towards you.

3. Pause for 15 seconds.

4. Slowly release the band and return to the starting position.

5. Repeat this for a count of 10-20 reps.



1. Stand on the resistance band so that it is evenly distributed to be pulled by each arm.

2. Grab the ends of the band and keep your arms down and rested at your sides.

3. Slowly raise your arms up straight out from the sides of your body until they reach shoulder height. Pause for a moment.

4. Lower the resistance band back down to the starting position.

5. Repeat this action 10-20 times.



1. Stand by positioning your body in typical bow-shooting form holding each end of the resistance band. ( your hands should be at the chest level).

2. Extend your left arm, grip the other end of the band firmly with your draw hand about 10 inches from your off hand.

3. Pull the band back to the anchor, ensuring proper bow draw form.

4. Hold this position for 10 seconds, then return to starting position.

5. Repeat the action 10-20 times.



1. Stand up straight with feet placed hip-width apart.

2. Grab the ends of the resistance band with both hands and stretch the band overhead.

3. Keeping the muscular tension on, pull down the band to bring it in line with the shoulders, bring your elbows down towards the ribcage.

4. Hold the stretch for 10-20 seconds.

5. Repeat the pull-down movement 10-20 times.


It’s not always when you workout, where you workout or which fitness equipment you use that matters, what matters is that you get moving…


There’s no better feeling than training your way to the best version of yourself…get set to get fitter & become a new you in 2022…Wish you good luck to your fitness journey!


Also read: Workouts For Busy Women To Tone Up Their Arms

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