Band Exercises for Arms
You'll find below a list of band exercises that will help you target the muscles located in your arms.
Specifically these exercises will target your biceps, triceps and/or your inner and outer forearms.
Band Biceps Curl
- Secure the band undearneath your foot and grab the handles with your hands in front of your thighs, arms extended and palms facing up.
- Pull the handles towards your shoulders by curling your elbows and allow them to slowly return after a short pause.
- Keep your upper arms immobile throughout.
Band Biceps Curl - Preacher
- Secure the band at medium height in front of you and hold the handles with your hands in front of your abdomen, arms extended.
- Pull the handles towards your shoulders by curling your elbows and allow them to slowly return after a short pause.
- Keep your upper arms immobile throughout.
Band Triceps Extension
- Secure the band low behind you and hold the handles with your hands behind your head, palms facing each other, elbows bent at 90 degree and upper arms straight up.
- Pull the handles up by extending your arms completely and allow them to slowly return after a short pause.
- Keep your upper arms immobile throughout.
Band Triceps Pushdown
- Secure the band high in front of you and hold the handles with your hands in front of your adbomen, palms facing each other, elbows bent at 90 degree angles.
- Pull the handles down by extending your arms completely and allow them to slowly return after a short pause.
- Keep your upper arms immobile throughout.
Band Wrist Curl
- Sit on a bench, secure the band underneath your foot and hold the handle with your hand above your knee, palm facing up and elbow resting on top of your thigh.
- Pull the handle up by curling your wrist and allow it to slowly return after a short pause.
- Keep your forearm immobile throughout.
Band Wrist Extension
- Sit on a bench, secure the band underneath your foot and hold the handle with your hand above your knee, palm facing down and elbow resting on top of your thigh.
- Pull the handle up by extending your wrist and allow it to slowly return after a short pause.
- Keep your forearm immobile throughout.