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

Forget dumbbells — these half-dozen resistance ring exercises build your arms without weights

image shows man working out with resistance bands

(Image credit: Getty)

Resistance bands are amazing pieces of equipment — they're cheap, versatile, and highly effective. If you're looking to employ resistance bands to forcefulness railroad train from your living room, we're here to assistance. We've compiled some of the all-time resistance band arm exercises so y'all can experience the burn, without having to caput to the weights room at the gym. Earlier we begin, at that place are a couple of pointers to keep in mind throughout:

With bands, the resistance increases as you stretch them. Certain portions of an exercise might exist too hard or too easy. Experience free to adjust the range according to your level and the precise strength of your band.
To make any of the exercises harder or easier, you can just change the resistance of the band, or change the tension of the ring y'all're using. To change the tension, put your hands closer to/farther from the 'secured' cease of your long resistance ring or double/undouble the band i.e instead of looping the ring effectually your feet, stand up on the entire band and take hold of either end.

If y'all're looking to buy a fix of resistance bands to work out from dwelling, or add together to your collection, bank check out our guide to the all-time resistance bands.

Looking for more workout inspiration? We've constitute the best ab workouts you lot can practise for free, an exercise that's improve than squats at edifice your glutes, and one of the all-time ab exercises when it comes to sculpting a slimmer waistline.

What are the best resistance ring arm exercises?

Well-nigh resistance band arm exercises will target the biceps or the triceps.

The bicep primarily acts to bend the elbow, and the tricep's master function is to straighten the elbow. Thus, the biceps and triceps are adversary muscles as they perform opposite deportment. Due to the Constabulary of Reciprocal Inhibition, both muscles can't be working at the same fourth dimension, because when a sure musculus is contracting (i.eastward. working), its antagonist muscle cannot contract at the most primal neural level.

With that in mind, whatsoever adept arm conditioning needs separate exercises for the biceps and triceps. We've added suggestions for the number of reps to shoot for, but beginners should exercise i set of each exercise, or mix and match for a resistance ring arm workout. The final two exercises in this list are the most challenging.

Here are the best exercises to add to a resistance band arm conditioning:

Single Arm Band Biceps Roll

Standing on i end of your long looped resistance band, catch the other end in one manus with your palm facing forward. This is what we 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 mitt towards your shoulder every bit high as you tin without moving your elbow from your side, and return to the start.

Aim for iii sets of 15 reps per arm.

Banded Triceps Pushdown

Secure a long looped resistance band to a higher place head height (try putting the band on a strong door hook) and and so take hold of each side of the band with your palms facing each other, and your elbows by your sides. Straighten your elbows to bring your easily towards the floor without leaning your body.

Aim for three sets of xv reps.

Reverse Grip Ring Biceps Curl

We're changing the grip in this practice to hitting a few extra muscles. Past reducing the biceps appointment just a little bit, nosotros'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 end with both hands, palms facing towards your body. With your elbows by your sides, bend your elbows to bring your hands towards your shoulder as high as you can, and return to the start.

Aim for iii sets of x reps.

Banded Triceps Extension

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

In that location are 2 ways to perform Banded Triceps Extensions:

Continuing on the ring, reaching dorsum backside your head to grab the band or
With the band securely fastened to something behind you like a well-secured door, bannister handle, or foot of a couch/bed if you lot're kneeling downward, and reaching back behind your head to grab a hold.

Either fashion, your elbows should be higher up your shoulders, and in line with your ears the entire time, and the only movement should exist you lot straightening your elbows to achieve up every bit high equally you tin can.

Aim for three sets of 10 reps.

Bayesian Curl

The Bayesian Curl is an unusual exercise, merely is admittedly awesome for the biceps, every bit it puts them at a very long muscle length, and there is directly evidence that doing so is better for biceps growth, as demonstrated in Frontiers in Physiology.

Secure one end of the ring behind y'all, close to the floor. You lot can use a leg of a sofa, bottom of a door, or anything else stable. Grab the other end of the band in i hand, and keeping your elbow behind you lot (this function is very important), bend your elbow to bring your paw toward your shoulder.

Aim for three sets of 12 reps per arm.

This exercise is vivid at targeting the triceps. With the ring secured above head peak, catch the other end of the band in one 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 floor. This should permit for tremendous focus on the musculus, and make it easier to go along the elbow by the side to prevent other muscles from getting involved.

Aim for three sets of 12 reps per arm.

Volition McAuley is a London-based Personal Trainer and Nutrition Autobus who'south writing has appeared in Men'due south Fettle and GQ magazine, covering practice, nutrition and health. He has a Master's caste in Strength & Conditioning from Middlesex University in London, is a published scientific writer in the Journal of Strength and Conditioning Research, and holds a Bachelor'due south degree in Linguistics from Trinity College Dublin.