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 work your arms at home. On the menu: the chest press, triceps and biceps work, the diagonal row, the archer pose and the arm opening. Each exercise is broken down step by step, with the number of sets and reps to aim for.
How to tone your arms with a resistance band
To work your arms with a resistance band, the key is to choose moves that target the whole arm. That means the biceps at the front and the triceps at the back. The shoulders and back also play a part in each movement. The eight exercises in this article cover all of these muscle groups.
Keep your core engaged and your back straight throughout each move. Control the way down just as much as the way up. To progress, you can adjust the tension of the band or the number of reps, without straining your joints.
Exercise 1: 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 90o 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. As well as your arms, this exercise also works your chest.
Exercise 2: 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 work the triceps, which tend to become flabby with age (yes, really!).
Exercise 3: back and arm stretch
If you enjoyed the second exercise, here’s a complementary move. It stretches the muscles of your arms and back.
- 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 4: arms and shoulders
This exercise can be done either standing or kneeling. It’s particularly suited to anyone who wants to work 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. If you’re looking to tone your shoulders, this exercise targets exactly that area.
Exercise 5: biceps work
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, for 2 or 3 sets. A great way to tone your arms.
Exercise 6: 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, to work your back and arms.
Exercise 7: 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, with your feet apart in line with your hips, 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 will help you work your arms. As a bonus, this exercise can help you stand taller every day.
Exercise 8: 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 work your arms, while also engaging your core and your chest. Bonus tip: play with the band handles to vary the intensity.
What about your forearms?
The exercises in this article also work your forearms, as you have to grip the band and resist its tension throughout each movement. The diagonal row and the biceps exercise, in particular, work your grip and forearms.
If you’d like to focus on this area, simply make sure you grip the band firmly and keep your wrist in line with your forearm, without bending it.
Want to go further?
Resistance band exercises are perfect for toning and strengthening muscles. But for your arms, it’s also worth taking care of your skin.
That’s exactly the idea behind the Anti-Slackening Programme: a skincare routine dedicated to the skin on your arms.
Why combine exercise and skincare?
Over time, skin can lose its elasticity. Even with regular exercise, skin laxity can persist. That’s why the ideal approach is to work on two fronts:
- 💪 Work your muscles with targeted exercises
- ✨ Care for your skin with a dedicated skincare routine
The body cream that hydrates and helps firm the skin
- Kigeline & Fenugreek, two plant-based actives at the heart of the formula
- Hydrates the skin and helps strengthen its firmness on targeted areas
- Melting texture: it absorbs quickly, with no residue or greasy film
The Anti-Slackening Programme combines three complementary products:
- Stimulating dry massage: the brush activates and awakens the skin, as the first step of the routine.
- Firming Arm Spray: a skincare spray designed for the skin on your arms.
- Firming Bust Gel: a skincare gel dedicated to the bust and neckline.
A trio that works in synergy to care for your skin, day after day.
More exercises to try with a fitness resistance band
- For the legs
- For the glutes
- For the shoulders
- For the back
- For the abs
- For the biceps
- For the triceps
- For the chest
- For the adductors
- For the hamstrings
Frequently asked questions
How do you tone your arms with a resistance band?
Choose exercises that target the biceps, triceps, shoulders and back, like the ones detailed in this article. Keep your core engaged and your back straight. Control both the way up and the way down. Adjust the tension of the band or the number of reps to suit your level.
Can women tone their arms with a resistance band?
Yes, resistance band exercises are suitable for everyone. The principle stays the same: target the different muscles of the arms and shoulders, adapting the band’s resistance and the number of sets to your level. The moves shown here suit beginners and regular exercisers alike.
How many sets and reps should you do?
The sets and reps are given for each exercise in this article: generally allow 2 to 3 sets of 10 to 20 reps depending on the move. Adapt these numbers to your level and to the resistance of your band, without straining.
How can you work your forearms with a resistance band?
The exercises in this article already work your forearms, as you have to grip the band and resist its tension. The diagonal row and the biceps exercise work your grip in particular. Make sure you keep your wrist in line with your forearm throughout the movement.
Useful categories: Slimming the Arms, Slimming Exercises.
