10 Resistance Band Exercises to Tone and Sculpt Your Arms

avatarKelly Collins

If you haven’t considered adding resistance bands to your at-home workout equipment, this may change your mind: One resistance band is equal to dozens of weights!

With the right technique, you can strengthen multiple muscles at the same time, and easily change the difficulty from one workout to the next. Another bonus: They are super lightweight, compact, and portable, so you can take them anywhere to make sure you get in an effective workout.

These simple resistance band arm exercises tone and sculpt your muscles with simple moves. Add them to your workout routine anytime you want to focus on strengthening your arms and shoulder.

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Grab our FREE Beginners Workout Guide – 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here!

You’ll need a light and a moderate resistance band. For optimal results, do each exercise back-to-back, then take a rest. Then, repeat the circuit two or three more times.

10 Resistance Band Arm Exercises

Plank Row | 10 reps per side


Tone up your biceps and shoulders while also hitting the upper back and core.

  1. Start in a high plank position with the light resistance band looped around both hands. Separate your feet mat-width distance apart. Keep your hips in line with your shoulders. You should feel your abs working.
  2. Keep your hips square as you exhale and row your right elbow up towards the sky, picking up the right side of the band with the right hand.
  3. Inhale to place your right hand back down, then exhale to row your left elbow up towards the sky.
  4. Continue alternating for 10 reps per side.

Lat Pulldown | 12 reps


This exercise will give you strong and sleek shoulders and triceps, while also toning your back.

  1. Loop both hands inside of a light or moderate resistance band. Then, spread the band apart with your hands and reach your arms up over your head. Turn your palms to face forward. Press the band apart to feel your shoulders and triceps working.
  2. Take an exhale as you bend your elbows down towards the floor and lower the band to your chest. Squeeze your back muscles together.
  3. Inhale to reach the band back up, straightening your arms.
  4. Repeat for 12 reps.

Single Arm Row | 10 reps per side


Strengthen your back, rear delts, and biceps with this simple band exercise.

  1. Step on one end of the band with your left foot and then step your right foot back to come into a lunge position. Hold the other end of the band with your right hand and place your left hand on your left thigh. Engage your abs and find a flat back.
  2. Exhale to row your right elbow up towards the sky. Squeeze your right shoulder blade up and in.
  3. Inhale to straighten the arm back down towards the floor.
  4. Repeat for 10 reps, then switch sides.

Single Arm Biceps Curl | 12 reps


Focus on your biceps one arm at a time.

  1. Come into a low lunge position with your left foot forward and your right knee down on the ground. Your left knee should be stacked over your left ankle. Step on one end of the light resistance band with your left foot and hold the other end of the band with your right hand.
  2. Keep your torso upright and engage your abs. Exhale to bend your right elbow and curl the band up towards your right shoulder. Exhale to slowly straighten your arm back down.
  3. Repeat for 12 reps, then switch arms.

Single Arm Overhead Triceps Extensions | 12 reps per side


Tone up your triceps with this strengthening band exercise.

  1. Hold the light resistance band in your right hand. Reach your right arm up towards the sky and then bend the elbow to lower the band down your back.
  2. Bend your left elbow to bring the forearm behind your lower back and grab the other end of the band.
  3. On an exhale, straighten your right arm towards the sky, stretching the band out and feeling your triceps work.
  4. Then inhale to slowly bend your right arm back to the starting position. Repeat for 12 reps, then switch arms.

Pull Apart | 12 reps


Use a light resistance band here to tone the rear delts, triceps, and upper back muscles.

  1. Start standing or seated. Hold the ends of a band in each hand and engage your abs.
  2. Take a deep inhale, then exhale to pull the ends of the band apart, bringing your arms outward. Keep your hands in line with your shoulders the entire time.
  3. Inhale to slowly bring the arms back towards each other.
  4. Repeat for 12 reps.

Plank Lateral Walking | 20 reps


You’ll get a bonus core workout while strengthening your arms and shoulders in this exercise.

  1. Loop the medium resistance band around your hands and come into a high plank position. Engage your abs and make sure that your hips are in line with your shoulders.
  2. Step your right hand to the right, and then your right foot to the right. Then, step your left hand and foot to the right to come back into your plank position. Take 4 more “steps” to the right.
  3. Then, take 5 “steps” to the left.
  4. Repeat once more for a total of 20 reps or “steps”.

Bent Over Pull Apart | 12 reps


Grab a light band for this exercise that tones up your triceps, outer delts, and rear delts.

  1. Hold the ends of the resistance band in each hand. Keep your back flat and hinge at the hips to bring your torso parallel to the ground. Maintain a small bend in your knees the whole time.
  2. Begin with your hands shoulder-width distance apart. Then, on an exhale, pull the band apart with your hands, stretching it out. You should feel your triceps, outer shoulders, and rear delts working.
  3. Inhale to slowly bring the hands back to shoulder-width distance.
  4. Repeat for 12 reps.

Skull Crushers | 12 reps


Don’t be intimidated by its name! Grab a medium resistance band for this exercise that will give you long, lean triceps.

  1. Lie on your back and loop both hands inside of the band. Reach your arms up overhead and keep the band taut by pulling it apart with your hands.
  2. Keep your upper arms still as you inhale and bend your elbows to 90 degrees, lowering the band towards your forehead.
  3. Then, exhale and straighten out your arms. Flex your triceps at the top.
  4. Repeat for 12 reps.

Pullover | 12 reps


If you do it right, this exercise will make your shoulders and triceps muscles burn. Use a medium resistance band.

  1. Lie on your back with your knees bent and your feet on the floor. Loop both hands inside the band and reach your arms straight up towards the ceiling. Keep the band taut.
  2. Keeping your arms straight, inhale your arms back behind your head, stopping about an inch above the floor.
  3. Then, exhale and bring the arms back up towards the ceiling. Continue pulling the band apart the entire time to feel your arms working.
  4. Repeat for 12 reps.


(Your Next Workout: 15 Easy Exercises to Build Functional Arm Strength)

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