Whether you’re low on space or fitting in a workout while travelling, resistance-band workouts are the way to go – the bands are small, lightweight, and use your bodyweight to create a solid strength workout. There are plenty of resistance band exercises that work your butt and lower body, but did you know resistance bands tricep and bicep exercises can be effective too? Even classic moves like bicep curls, triceps presses, and upright rows can be done using only resistance bands, with no dumbbells in sight.
Try it out for yourself with this resistance-band bicep and tricep routine from Courtney Roselle, an NASM-certified personal trainer and founder of Iron Grace. Do three sets of 10 reps for every exercise, or challenge yourself with an AMRAP circuit, doing as many reps as possible for 30 seconds, followed by a 30-second rest, for a total of three sets each. You’ll need one long resistance band, a bit of space, and some motivation, because your arms are about to shake.
– Additional reporting by Maggie Ryan
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Resistance Band Bicep Curl
How to Do Bicep Curls With a Resistance Band:
- Start by standing on the middle of the resistance band with both feet hips-distance apart.
- Grab the resistance band by the handle or on each end, making a fist with your hands.
- Inhale and perform a bicep curl, making sure your fist hits your chest and keeping your elbows high.
- Exhale and slowly return to starting position, with arms fully extended. Make sure to come out of the curl slowly, so that your biceps have to work against the tension to resist moving down too fast.
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Resistance Band Pull Apart
How to Do Pull-Aparts With a Resistance Band:
- Start by holding the resistance band tight on both ends near the middle, with your arms straight out in front of you. Your elbows should be slightly soft and feet shoulder-width apart, with a slight bend in the knees.
- Keeping your arms straight, pull the band apart as far as you can, pausing once you’ve reached your limit.
- Slowly bring your arms back to starting position, making sure to keep them straight and focusing on squeezing your core to keep your torso stable and in proper form.
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Resistance Band Upright Row
How to Do Upright Rows With a Resistance Band:
- Instead of using dumbbells (pictured here), stand on the resistance band in the middle with both feet hips-distance apart. Grab the resistance band on each end with knuckles facing down.
- Pull the resistance band up toward the sky, making sure to lead with your elbows and stopping when your fists are just beneath your chin.
- Slowly return to starting position, making sure to squeeze the muscles, keeping them contracted the entire way down.
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Resistance Band Triceps Press
How to Do Triceps Presses With a Resistance Band:
- Step onto the middle of the resistance band with both feet and hold on to each end, keeping your ankles under your hips and your knees slightly bent. Bend your elbows straight back, pulling your shoulder blades together.
- Slowly straighten your arms behind you with palms facing up.
- Slowly return to starting position.
Note: You can also perform this move as a triceps overhead extension for an extra challenge. Stand on the middle of the resistance band with both heels and pull up on the band behind your head, until your arms are fully extended above you. Slowly return to starting position, with your elbows bent behind your head.
POPSUGAR Photography / Matthew Kelly
