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It’s no secret thatresistance bandsare a go-to because they’re easy to use and super versatile.
Katie Thompson
you might create a greatfull-body workoutor simply do resistance band exercises for arms, like what we show below.
Either way, you won’t need to pick up a single dumbbell or kettlebell.
They’ll easily fit into a suitcase and won’t add any extra weight to your carry-on.
Plus, they’re a fairly inexpensive investment.
If you’re looking to buy a band of your own, we like these resistance bands fromGoFitorSPRI.
One note: We’d suggest staying away frommini bandsfor the particular routine below.
You’ll need at least one band to complete the resistance band exercises for arms below.
you might use resistance bands with or without handles, though we used ones with handles.
You should feel free to do a few practice reps to confirm the tension is sufficiently challenging.
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Do the entire circuit 2-3 times for a complete upper-body workout.
You may need to lean forward slightly to achieve this starting position.
I focus on keeping your core engaged and your back straight.
Now do a bicep curl by pulling your right hand toward your right shoulder.
Keep your shoulder relaxed and focus on just engaging your bicep to pull your hand toward you.
Do 10-12 reps, then repeat on the other side.
Raise your straight arms to chest height, palms down, with your hands about 6 inches apart.
The band should have a small amount of tension, but not be taut.
Return your arms to center.
Allow the band to pass behind your head (so it comes to touch your upper back).
Return to your starting position with arms bent to 90 degrees.
Now take a step forward with your left foot so you are in a staggered stance.
You may find this position easier if your widen your stance.
Maintain a bent arm and focus on feeling your shoulder blades do the rotational work.
Return to your starting position.
Do all of your reps on one side, then repeat on the other side.
Hold one end of the band in each hand.
Keep your elbow pointed out and elevated.
Return to starting position.
Do all of your reps on one side, then repeat on the other side.
Widen your stance to make this position feel easier.
With your arms fully extended down toward your left foot, the band should have light tension.
That’s your starting position.
Bend your left knee and hinge forward at the hip, keeping your core engaged and your back straight.
Bend your elbows to 90 degrees, hugging your arms close to your sides.
Re-bend your elbows to return to your starting position.
Do all the reps on one side, then repeat with the other foot forward.
Re-bend your right arm and return to shoulder height with your hand coming behind your head.
Do all of the reps on one side, then repeat on the other.
Works: triceps
Single-Arm Front Raise
Stand with your feet hip-width apart.
There should be light tension in the band at this starting position.
Lower your arm to return to your starting position.
Do all of the reps on one side, then repeat on the other side.
Raise both arms to chest height, straight in front of you, with your core engaged.
Hold your left arm still, while your swing your right arm out and to the right.
Then lower your right arm to your right side.
Then reverse the motion to return to your starting position.
Now hold the right arm still, and repeat the movement with your left arm.
Think of the movement in two distinct parts: over, then down.
