Arm Exercises With Bands

Arm exercises with bands are done by many fitness freaks and athletes in order to tone their arms and gain muscle mass. Bands are not only used for arm exercises but for shoulders, abs and lower body also.

How to chose correct bands for yourself?

  • Elastic bands for strength training are available in latex or fabric , in many stores, and in different sizes , depending on your height, the muscles you want to work on and the exercises you want to perform.

  • The elastic bands are generally 2m long and are reserved for large amplitude exercises (eg the squat).

  • The elastic bands are smaller but often wider . They are made to be placed around the legs or ankles for targeted exercises (ex: hip thrust).

  • Both types of rubber bands come in different colours to indicate their level of resistance. Generally, lighter colours offer lower resistance than dark colours. Start with the lightest colour, and if your exercises seem too easy, it is probably time to move on to the next resistance level.

5 arm exercises with bands

The exercises to tone the upper body often require that the elastic strength training and not the elastic bands.

Consider adapting the resistance of the elastic to your physical condition.

1. The bench press with a rubber band

The bench press with an elastic is ideal for firming your arms and chest.

  1. Lie on your back and bend your legs 90 °,
  2. place your elbows so that your arms form a straight line,
  3. wedge your pelvis firmly against the ground.
  4. place the elastic around your bust so that you are inside the elastic,
  5. grab one end of the elastic with each hand,
  6. inhale and stretch your arms towards the ceiling (make sure to keep your fists aligned at the same level as your elbows and shoulders, and that your shoulder blades are firmly against the floor),
  7. breathe out and return to the original position slowly.

:no_entry: Do 3 sets of 16 movements with 30 seconds of recovery between each set.

2. Concrete biceps with the bicep curl

The bicep curl is a very effective basic exercise to do with a rubber band to work your biceps.

  1. Stand upright, feet apart at the hips,
  2. pass the elastic under your feet and hold the ends with your two hands shoulder-width apart, palms up (the elastic therefore practically forms a square),
  3. bend your arms keeping them still along your ribs and bring your hands back to your shoulders,
  4. gently release.

During the entire exercise, keep your back straight and remember to tighten your abdominals as much as possible.

:no_entry: Do 3 sets of 16 movements with 30 seconds of recovery between each set.

3. Work your triceps with a rubber band

The neck extension allows you to strengthen your triceps with the elastic .

  1. Standing with your legs slightly bent and feet hip-width apart, grasp the ends of the elastic in each hand,
  2. place one hand behind your back near the top of your buttocks and the other behind your neck,
  3. stretch your arm upwards,
  4. slowly return to the original position,
  5. keep your arm firmly against your ear throughout the exercise.

:no_entry: Do 3 sets of 12 movements with 30 seconds of recovery between each set.

4. One-sided rowing to target the trapezius muscles

The row strengthens the upper back and more particularly the trapezius muscles. This time, you will have to tie your elastic to the foot of a very heavy piece of furniture.

  1. Position yourself in a lunge position, with your chest slightly leaning forward and your back straight,
  2. grasp the elastic with the hand opposite to the front foot,
  3. stretch it out by pulling your elbow back,
  4. return to the initial position slowly.

:no_entry: Do 3 sets of 10 movements with 30 seconds of recovery between each set.

5. Strong Shoulders with the standing press

To work your shoulders, nothing is more effective than the standing press with an elastic.

  1. Stand up straight and place one leg forward,
  2. place the elastic under the front foot and grab the other end with your hands,
  3. bend your arms to form right angles,
  4. stretch your arms upwards,
  5. return to the initial position slowly.

:no_entry: Do 3 sets of 8 movements with 30 seconds of recovery between each set.

4 Exercises with bands for lower body

To strengthen your lower body with elastics, you will need strength training elastics as well as elastic bands.

Be sure to stretch well after each workout to limit the appearance of muscle soreness.

1. The squat for concrete legs

The squat is a polyarticular exercise: it works several muscles of the body in depth.

  1. Stand with your feet at hip level
  2. pass the elastic under your feet and put your arms through the elastic,
  3. join your fists, extend your elbows and bring your arms in front of the chest so as to stretch the elastic,
  4. bend your knees while keeping your back straight,
  5. return to the initial position slowly.

:no_entry: Do 3 sets of 16 movements with 30 seconds of recovery between each set.

2. Hip thrust to strengthen your buttocks

The hip thrust is to exercise absolute dream buttocks. Indeed, it activates 80% of the buttocks muscles and also strengthens the back muscles. It is a half-bridge exercise to be done with the elastic.

  1. Lie on your back with your hands at your sides,
  2. bend your legs in front of you and place your feet hip-width apart,
  3. place the elastic band around your thighs,
  4. lift the pelvis off the ground, raise it upwards by pushing your heels into the ground (until you form a straight line with your body),
  5. slowly return to the starting position.

For more difficulty, do not put your pelvis on the ground between each movement, lower it until it touches the ground.

:no_entry: Do 3 sets of 16 movements with 30 seconds of recovery between each set.

3. Deadlift with a rubber band

This exercise with an elastic band is very complete: it strengthens the back, buttocks and the back of the legs.

  1. Stand with your legs hip-width apart,
  2. your back is straight and your pelvis relaxed,
  3. pass the elastic under each foot as if you were walking on it and grab the other end with your hands,
  4. tilt your bust forward, keeping your back straight, to create a right angle with your legs,
  5. the pelvis is pulled back but the legs remain straight,
  6. slowly return to the initial position.

:no_entry: Do 2 sets of 8 movements with 30 seconds of recovery between each set.

4. Muscle the entire lower body with the lunge

Like the squat, the lunge is an exercise that engages several large muscles in the body, especially with a rubber band.

  1. Put one leg in front and the other behind,
  2. pass the elastic under your foot and the other end around your neck,
  3. bend both legs while keeping the pelvis straight so that the two each form a right angle,
  4. return to the initial position.

:no_entry: Do 3 sets of 16 movements with 30 seconds of recovery between each set.

Frequently Asked Questions (FAQs):

:one: What are the 10 best exercises to be done with bands at home?

The 10 best exercises to do with rubber bands at home are :

  • the bench press,
  • the bicep curl,
  • unilateral neck extension,
  • unilateral rowing,
  • standing press,
  • the squat,
  • hip thrust,
  • flexion of the bust,
  • slot,
  • abduction of legs standing position.

:two: What is the weight of the bands?

It depends! It depends on their colour (each manufacturer has its own colour code), generally their thickness, their length, etc.

But more than anything, it depends on how much you are going to stretch them! This is why the manufacturer normally gives you a range of tension in kg. Between 5 and 15lh for example, depending on how you are going to stretch the tape.

:three: How can I increase the resistance and tension of my bands?

There are several ways you can increase the resistance of a band during an exercise:

  • by simply switching to the upper band which offers greater tension
  • Moving away from the anchor point (which increases the tension)
  • by lining the band with another elastic (like weights, the elastic bands can be combined perfectly)
  • by widening the space between your feet with some movement (only works if the band goes through under your feet of course) or by making additional loops of bands around your hands

:four: Should I wear gloves to protect my hands?

If you’re cosy, yes, if you’re not, yes too.

It is not so much that you will suffer, but the texture of the bands can create a lot of friction, opt for gloves that offer reinforcement on the inside of the hands (between the thumb and forefinger), where it is. there is the most friction.

:five: How can I get the most out of my elastic training?

I have insisted on this point several times in the guide, but I feel compelled to come back to it.

In bodybuilding, we always want to control the load as much as possible to create as much time as possible under tension. This is even truer with elastic bands since we don’t really have any weight, we can only play on the tension factor.

So we perform the movements as slowly as possible and we hold the position when the contraction is strongest, that is to say when the band is stretched the most.

In addition, while in the room we will tend to count the repetitions, here we will promote training in feeling. We’re really going to do as many reps as possible, we’re not going to limit ourselves to 12 or 15.

We want to feel this burn, so the best is not to count, or to count only when it starts to heat up seriously!

:six: How do I fix my weight bands?

A good number of movements do not require the band to be secured, but for some exercises (like pulls, this is more practical).

I quite like the pull-up bar solution for high positions and the sofa foot solution for low positions.

The best thing is to get bands that integrate a door anchoring system (like the kit highlighted above), so you can easily fix your rubber bands in your doorstep at the desired height without risk. A word of advice, do not pull in the direction of the door opening.

:seven: What are the advantages of these bands?:

  • are easily transportable
  • are inexpensive
  • are incredibly versatile and adaptable to all levels
  • offer an almost infinite amount of exercises
  • can offer a lot of continuous tension on the muscles if you do it right

In Conclusion:

The resistance band is one of the best tools there is, it represents an excellent complement to weights and machines and a good alternative to home training. With bands in your possession, you are able to workout anywhere, stimulate all of your muscles, and mimic all of your usual favourite exercises. A band is really an interesting tool, able to adapt to all the objectives of the athletes. Help to get up to the bar, mobility assistant and even accessory for more strength and muscle power, it must be said that it is very versatile!

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