Resistance Bands are a fabulous piece of workout equipment that is available in a variety of strengths, lengths and sizes. Resistance bands can be used alone or incorporated with other workout equipment. Whether your goal is to gain muscle strength, tone and tighten your muscles and skin elasticity for definition, maintenance and rehabilitation from injuries.
A resistance band can be used from a novice, intermediate or advanced individual as the resistance of the band can be adjusted to make a specific exercise less or more challenging. Below we have compiled the best resistance band exercise for flabby arms.
- 1 Resistance Band Exercises That Target The Triceps.
- 2 Resistance Band Exercises That Target The Biceps.
Resistance Band Exercises That Target The Triceps.
The Triceps Brachii muscle is the muscle at the back of the arm and is primarily used to extend the elbow.
Resistance Band Overhead Triceps Extension – Muscle used - Triceps Longhead
Stand in a split stance position and place one end of the resistance band under your back foot. Hold the other end of the resistance band in the arm that’s on the same side of your body as your rear foot. The resistance band should be behind your body.
Stand up nice and tall, with soft knees and engaging your core muscles, keeping your chin off of your chest and your eyes looking forward.
Bend your arm that is holding the resistance band to a 90-degree position and place your elbow close to the side of your head. This will be your starting and finishing position.
Slowly extend your elbow and raise the resistance band towards the ceiling until your arm is in a fully extended position. Bend your elbow back to the starting position and repeat for 15 repetitions.
When repetitions are completed repeat on your other side.
Resistance Band Triceps Kickbacks – Muscle used – Triceps Lateral
Place the resistance band under both of your feet, which should be about shoulder width apart.
Holding the resistance band with both hands, bend over by hinging your hips backwards. Lift and bend your elbows so they are tightly tucked by your side. Both your chest and upper arms should be horizontal to the floor; this is your starting and finishing position. Make sure your back is flat and your core muscles are engaged.
Slowly straighten your arms backwards squeezing your triceps muscle. Slowly return to your starting position and repeat for 15 repetitions.
Resistance Band Exercises That Target The Biceps.
The Bicep Brachii muscle is the muscle at the upper front of the arm in-between the shoulder and the elbow. The Biceps primary function is to aid the forearm in a lifting motion.
Resistance Band Standing Bicep Curls – Muscle used – Bicep Short Head
Place the resistance band under both feet, which should be shoulder width apart. This will hold the resistance band in place and add tension to the band to make the move challenging.
Stand up tall with your knees soft to protect your lower back and core engaged.
Hold the resistance band handles in both hands with your palms facing outwards and your elbows tight by your sides. This is your starting and finishing position.
Begin with you arms fully straightened then bend your elbows to raise your hands towards your shoulders keeping your wrists straight as you curl the resistance band to feel the tension.
Slowly lower your hands back to starting position and repeat for 15 repetitions.
Resistance bands are a great addition to any workout routine and offer different dimetion to just doing body weight exercises. Finding a good set of resistance bands is important as some of the cheaper models on the market are a little flimsy. We have reviewed some of the best resistance bands on the market which you can checkout here.
Hi I’m James and I’m a self confessed fitness fanatic. When I’m not personal training I enjoy multi discipline endurance events, mma and hitting the gym. I also love to write about my passion and I’m a firm believer in healthy body healthy mind.