8 resistance band arm exercises to do at home

Tired of arms that feel too thin or too soft? Time to try a targeted arm-toning workout! Here are the top 8 best resistance band exercises to finally get the arms you’ve always wanted.

Exercise n^o1: the chest press

This first exercise is inspired by the classic dumbbell chest press, a staple of strength training. But you can also do it at home, using a fitness resistance band instead of dumbbells!

• Lie on your back, lower back pressed firmly into the floor, knees bent at 90^o and elbows resting on the ground.
• Place the band under your back and hold one end in each hand.
• On the inhale, extend your arms upward, fists at shoulder height, as if you were pressing dumbbells. Your shoulders should stay flat on the floor.
• On the exhale, slowly lower your arms back down in a controlled movement.

Perform 3 sets of 15 chest presses. In addition to working your arms, this exercise also tones the chest.

Exercise n^o2: back and triceps workout

This exercise targets the triceps — the muscle at the back of the arm, between the shoulder and the elbow — as well as the back muscles, particularly the trapezius.

• Stand tall, feet shoulder-width apart, core engaged.
• Place your hands inside the band on each side, elbows bent, with the band behind your head.
• Slowly and without forcing, spread your arms apart.
• Bring them back in, keeping a slight tension in the band.
• To vary the exercise, you can also extend your arms overhead and perform the same spreading movement.

2 to 3 sets of 15 extensions will help firm up the triceps, which tend to become flabby with age (yes, we can confirm!).

Exercise n^o3: back and arm stretch

If you enjoyed the second exercise, here’s a great complementary move. It stretches the arm and back muscles while also improving your posture.

• Stand tall, feet shoulder-width apart, core engaged.
• Hold the band with both hands and place it behind you.
• Raise your right arm above your head and lower your left arm to hip height. Both arms should be fully extended.
• Gently bend your arms without forcing.
• Complete your set then switch sides: left arm raised, right arm lowered.

Aim for 2 sets of 10–12 extensions on each side.

Exercise n^o4: arms and shoulders toner

This exercise can be done either standing or kneeling. It’s especially great for anyone looking to sculpt their shoulders and arms !

• Kneel on the floor, knees together, back straight, core engaged.
• Slide the band under your knees and make sure it stays in place throughout the exercise.
• Hold each end of the band and raise your fists to shoulder height, spreading your arms out to the sides. Your arms should be bent and parallel to the floor.
• Slowly lower back down.

Repeat 10 to 20 times, for 2 or 3 sets. Trust us: if you’re dreaming of beautiful shoulders, this exercise delivers!

Exercise n^o5: defined biceps

If your arms feel a little too slim and you’d love more defined biceps, this exercise is for you!

• Sit on the floor, legs together and extended in front of you, back straight.
• Loop the band around your feet. Ideally, position it at the arch of your foot.
• Hold the other end of the band with both hands and curl your arms toward your chest, pulling on the band. Keep your core engaged.
• Slowly release the tension.

Aim for around fifteen reps per set, and 2 or 3 sets. The perfect recipe for dream arms!

Exercise n^o6: diagonal row

A great move for the back, shoulders and biceps — as long as you nail the right position.

• Standing, step your right foot forward and slide it into the band, keeping it firmly anchored under your foot.
• Hinge your torso forward, but keep your back flat to protect your lower back.
• Grip the band with your right hand.
• On the exhale, pull the band upward by bending your arm, elbow tucked close to your side — as if you were sawing a log!
• Complete a set of around fifteen rows, then switch sides.

You can repeat the exercise for 2 sets of 15 rows on each side, for a sculpted back and toned arms!

Exercise n^o7: the archer pose

If you’re a fan of Katniss Everdeen (you know, the heroine of The Hunger Games!), you’re going to love this one!

• Standing, feet hip-width apart, hold each end of the band.
• Mimic the motion of an archer: left arm extended, right arm bent, fist at neck height.
• Hold the tension for a few seconds, then slowly release.
• Repeat the movement about twelve times, then switch sides: right arm extended, left arm bent.

3 sets of 12 pulls on each side should give you the arms you’ve been dreaming of. As a bonus, this exercise will improve your posture and help you stand taller every day.

Exercise n^o8: arm opening

This is perhaps the most intuitive exercise when you have a resistance band in hand and want to work your arms.

• Stand with feet hip-width apart, holding each end of the band in each hand.
• Extend your arms out to each side, keeping your back straight and your chest open wide.
• Slowly release the tension.

2 to 3 sets of 15–20 extensions will help tone your arms, strengthen your core and firm up your chest. Bonus tip: adjust your grip on the band handles to vary the intensity.

Want to go further for truly firm arms?

Resistance band exercises are perfect for toning and strengthening muscles. But for visibly firmer arms, it’s also essential to address skin laxity.

That’s exactly the goal of the Anti-Slackening Programme: an expert routine designed to firm, tone and transform the skin on your arms.

Why combine exercise with firming skincare?

Over time, skin can lose its elasticity. Even with regular exercise, skin laxity can persist. To get the best results, the ideal approach is to work on two fronts:

• 💪 Strengthen with targeted exercises
• ✨ Firm the skin with expert skincare

The Anti-Slackening Programme combines three complementary actions for visible results:

• Stimulating dry massage: the brush activates microcirculation, boosts collagen and elastin production, and stimulates the lymphatic system.
• Firming Arm Spray: targeted tightening effect for more toned arms and visibly firmer skin.
• Firming Bust Gel: immediate lifting effect and lasting action on firmness.

A trio that works in synergy to restore suppleness and tone to your skin, day after day.