Want To Tone And Strengthen Your Arms? Try These Resistance-Band Exercises

Suruchi Patwary , 27 Aug 2020
Female athlete uses stretch band to strengthen arms and core muscles, copy space By El Nariz | www.shutterstock.com
Female athlete uses stretch band to strengthen arms and core muscles, copy space By El Nariz | www.shutterstock.com

Working out with a resistance band can feel intimidating for a beginner like me. But after trying it, I feel its such a good way to use my body weight without actually getting on the mat. Resistance bands also allow you to focus on specific muscles that you wish to work on. So for instance, if you’re looking to tone your arms or back, you can use the resistance bands on them while resting your lower body.

Listed below are four exercises you can do to strengthen your arms. You could do three sets of 10 reps for each exercise and see how it works out for you. Scroll down to check them out!

1. Upright Row

Cable Upright Row By Mihai Blanaru | www.shutterstock.com
Cable Upright Row By Mihai Blanaru | www.shutterstock.com

Stand on a resistance band in the middle while keeping both your feet at a hips-distance apart. Now hold the band from each end with knuckles facing down. Pull the band towards the ceiling while ensuring you lead with your elbows and stop when your fists reach just under your chin. And while returning to starting position, remember the squeeze the muscles to keep them contracted.

2. Bicep Curls

Bicep Curls By solar22 | www.shutterstock.com
Bicep Curls By solar22 | www.shutterstock.com

All you need to do is stand on the middle of the resistance band and keep both your feet at hips-distance apart. Now take the band by each end and make a fist with your hands. Take a deep breath and perform a bicep curl, but remember to keep the elbows high. Now exhale and slowly start going back to the starting position. The trick is do come out of the curl slowly, this way your arms have to fight the urge of moving down too fast by working against the tension.

3. Triceps Press

Triceps Press (Source: www.popsugar.com
Triceps Press (Source: www.popsugar.com

To perform triceps press with resistance bands, stand on the middle of the band with both your feed and hold each end of the band. Remember to keep your ankles under your hips with your knees bent slightly while doing so. Now, bend your elbows straight to the back while pulling your shoulder blades together. Slowly, start straightening your arms behind you with your palms facing the ceiling. Then, slowly go back to the starting position.

4. Resistance Band Pull Apart

Resistance Band Pull Apart By Admiral | www.shutterstock.com
Resistance Band Pull Apart By Admiral | www.shutterstock.com

Hold the resistance band tight on both ends near the middle and keep your arms out straight in front of you. Now stand with your feet shoulder-width apart, slightly bending the knees. Don’t keep your elbows too stiff. With straight arms, pull the band apart as far as you can. Pause when you reach your limit. Now slowly bring back your arms to the starting position. And while doing so, remember to keep your arms straight and squeeze your core for your torso to be stable and in the right form.

If you have any other exercises that you follow to strengthen your biceps and triceps then don’t forget to share them with us in the comments below!

And don’t forget to follow @missmalinilifestyle for more interesting updates.

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