The Best Arm Workout… With 1 Resistance Band!
Traveling…Or just want a good simple upper body arm workout?
Everyone wants that nice toned arm look, am-I-right? Plus we do so much with are arms! I mean, I always seem to be holding one of my children throughout the day or night… so without the strength in my upper body, I would be at a huge loss. AND we need some upper body strength, just to be able to do normal activities of daily life!
Here are a few effective exercises you can do on the go or at home with a simple band. Watch out… those muscles will be a burning with his arm workout!
Perform about 15-20 reps of each and repeat each circuit (exercises 1-9) 2-4 times through!
Remember:
- Keep your hips tucked under and core engaged. More on pelvic tilting and engaging the deep core HERE AND HERE.
- If it’s too hard, bring your legs closer together or use a lighter band. If it’s too easy, open your legs wider or use a heavier band.
- Buy your band here… these baby’s last for years! I have been using the same bands for over ten years now! (This post may contain affiliate links and we may earn compensation when you click on the links at no additional cost to you.)
1. Bicep curl with pulses at the end.
2. Isometric bicep hold with an external rotation – Squeeze the shoulder blades together when your arms open up.
3. Double arm overhead tricep extension- Keep the ribs tucked under.
4. Isometric bicep hold one arm and curl the other arm- Hold the arms out wide in an external rotation to hit the lateral head of the bicep.
5. Elevated tricep extension- Keep arms at chest height and extend arms at the elbows.
6. Reverse fly- Similar to the one above, but keep the arms straight and pinch the shoulder blades together. This targets the rhomboids in the back.
7. Front raise- Arms stay straight but not locked. Works anterior deltoid (front of shoulder) and pecs.
8. Lateral raise- Arms stay straight but not locked. Works medial deltoid (middle of shoulder).
9. Posterior raise- Hinge over at the waste and pull the band back. Always keep resistance on the band and do not allow slack within it. Works posterior deltoid (back of shoulder).
Let me know what you thought of that arm workout and if you have any questions! 💪😆
