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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

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

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

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.

bbin体育Band Triceps Pushdown

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

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

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.


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