Are you looking for exercises with rubber bands for the arms? It's no secret that resistance bands are a must-have because they're easy to use and super versatile. You can build a great full-body workout or just do some arm resistance band exercises, like what we show you in this article.
No material needed other than your body weight and elastic strength! Also, if you're new to weight training or recently recovering from an injury, resistance bands can be a great way to get you back into the sport slowly and surely. Discover the top 7 exercises with rubber bands for the arms!
The 7 Best Elastic Arm Exercises
Seated Biceps Curl
To perform this first exercise with rubber bands for the arms, sit on a chair, a bench or a stool. Spread your feet a little so that they are at least shoulder-width apart.
Place one end of your resistance band under your left foot and hold the other end in your right hand, while resting your right elbow on your right thigh. You may need to lean slightly forward to reach this starting position.
Focus on keeping your abdominals tightand your back straight. Your left hand (which you are not using) can rest at your side or be placed gently on your left thigh. You should be able to start with your arm at an angle of about 90 degrees or more, with the band already taut.
Now do a biceps curl by pulling your right hand towards your right shoulder. Keep your shoulder relaxed and just focus on engaging your biceps to pull your hand towards you. Do 10-12 reps, then repeat on the other side.
Sweater-apartment
This second exercise with elastic for the arms is very simple. Stand with your feet hip-width apart and hold one end of your resistance band in each hand.
Raise your arms outstretched to chest height, palms down, with your hands about 2-3cm apart. The elastic should hold a small amount of tension, but not be fully stretched.
Now spread the band apart, extending your arms to either side, keeping them at the same height. Bring your arms back to the center. This movement also works the shoulders, chest and back.
Overhead stretch
This next arm band exercise strengthens the arms and back. Stand with your feet together, core engaged, and hold one end of your resistance band in each hand. With your arms outstretched, lift the rubber band above your head and keep your hands about 2-3cm apart so it is taut.
Spread your arms out, sweeping them to either side, so they're level with your shoulders. Let the tape go behind your head so that it touches your upper back. Return to the starting position to complete the repetition.
Push-out
This exercise with a rubber band for the arms is ideal for strengthening the biceps, shoulders and back.Stand with your feet together, core engaged, and hold one end of the resistance band in each hand, with the band extending across your back
Bend your elbows to make a 90 degree angle and let the band stretch down the midline of your back (about the same level as your sports bra strap if you're female) .
From this position, engage your back muscles keeping your shoulders pressed down and squeeze your shoulder blades together as you swing your arms out from your sides until your arms are fully extended. Return to your starting position with arms bent at 90 degrees.
Back press
You can start this movement in the same position as the last exercise with rubber band for the arms. Stand with your feet together, core engaged, hold one end of the resistance band in each hand and wrap the band across your back.
Now step forward with your left foot to be in a staggered stance. You may find this position easier if you widen your position. With your hands held at your rib cage and the band stretched across the midline of your back, push both hands forward, fully extending your arms to chest height.
You should be using your back as resistance, so stand up straight and resist the urge to tip forward as the elastic stretches against your back. Pull your arms towards your rib cage to complete the repetition. This move works the biceps and chest.
Cuff swivel
To perform this exercise with rubber band for stockings, stand with your feet together, core engaged and hold one end of the resistance band in each hand. You'll probably need to wrap the elastic a few times to make it short enough for this move (the tension will then be just right).
Hold the ends of the resistance band just below your chest (about even with the bottom of your rib cage), elbows bent and pointing outward. Keeping your left hand perfectly still, pull your right hand to the right, allowing rotation to come from your shoulder and your elbow to rotate naturally towards your waist.
Keep your arm bent and focus on feeling your shoulder blades doing the work of rotation. Resist the urge to move your left arm to always engage the muscles on both sides of your body!
Return to your starting position. Do all your reps on one side, then repeat on the other side. This movement is perfect for strengthening the shoulders, but also the joints of the wrists.
The bow and arrow
For this last exercise with rubber band for the arms, you will imitate the movement of an archery. Stand with your feet hip-width apart and your trunk engaged. Hold one end of the band in each hand.
Raise both hands to chest height and extend your left arm to your left side, keeping your right hand at the same level as your sternum: do not let your right hand cross the midline of your body. This is your starting position, you may need to adjust the tension so there is a slight tension here, but not too much.
Now pull your right hand to the right (away from your left arm), as if pulling an arrow out of a bow. Keep your elbow pointed and elevated. Return to the starting position.Do all your reps on one side, then repeat on the other side This exercise builds muscle in your shoulders, triceps, and chest.
Our resistance bands for your exercises with elastic for the arms
Our Strength Resistance Bands™ are an excellent alternative to gym machines, as effective as training with dumbbells, pulleys or bars. The innovative technology of our rubber bands helps to improve muscle definition and strength while protecting your joints over the long term.
Not only will you be able to perform the arm band exercises, but you will also be able to perform over 100 additional exercises for the whole body! Our model is suitable for both beginners and experienced athletes: depending on the number of bands you use, the resistance is adjustable between 5 and 75 kg.
Very compact and portable, these elastic bands come with a storage bag that allows you to take it with you everywhere. Whether it's gaining muscle mass or losing weight, this weight training accessory will help you achieve your goals!
Guaranteed for 1 year, our elastics are also equipped with a door anchor that is simple and quick to install to vary the exercises and transform your home into an improvised gym. The handles and ankle straps have been designed to protect your joints and remain comfortable during exercises.
In summary: Exercises with rubber bands for the arms
Exercises with rubber bands for the arms are just as effective as machines in the weight room for improving your strength and endurance: it's proven by science!
Among the 7 best exercises, we find: the seated biceps curl, the pull-apart, the overhead stretch, the push-out, the back press, the cuff pivot and finally the movement of archery. They allow you to strengthen your arms evenly and do the same with the adjacent muscle groups, such as the pectorals and shoulders.
If you are looking for a model of strong and quality rubber bands, do not hesitate to go to our Elastic Resistance Bands for Musculation™. We hope that this article has been useful for you to find some exercises with rubber bands for the arms that are effective and efficient!
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