5 resistance-band arm workout moves

Who said that you need dumbbells and barbells to target your arm muscles?

A simple, stretchable and portable resistant band is enough to do some serious arms exercises at home in the absence of a set of free weights. The elastic band that we overlook often is easy to use and is super versatile. Many may not realise its potential, but you can plan a full-body workout using the band correctly. It is great for building strength, increasing mobility and flexibility. Moreover, using a resistance band for exercising can even reduce the risk of injury.

A resistance band can be a killer tool for your arm workout. All you need to do is adjust the tension of the band as per your need and pick some great upper body exercises. 

Here we have listed 5 exercises that you can perform using a resistance band.

01/ ​Overhead extension

Step 1: Anchor the centre of the band in a door jamb or handrail at your chest level.

Step 2: Now kneel on your left knee, facing away from the door with the ends of the resistant band on each of your hands. Keep your arms by your side.

Step 3: Extend your arms overhead with palms facing each other.

Step 4: Now bend your forearms to lower fists behind the head.

Step 5: Again stretch your hands overhead to complete one repetition.

02/ ​Front raise

Step 1: Stand on the ground with your feet staggered. Dominating foot in the front and the other one at the back. The middle of the resistance band should be looped underneath the arch of the front foot. Grasp the ends of the band and keep your hands by your side.

Step 2: Now raise your arms straight up in front of the body up to the shoulder-height. Do not bend your elbows while doing so.

Step 3: Slowly lower your hands back to the starting point to complete one repetition.

03/ ​Resistance Band Back Press

Step 1: Stand on the ground with your feet staggered (one foot in the front and other at the back) and core engaged. Hold the ends of a resistance band in each hand and loop the band across your back.

Step 2: Keep your hands at the level of your ribcage and band stretched across the midline of your back.

Step 3: Stretch both hands forward, fully extending your arms to chest height. The band will stretch against your back.

Step 4: Pull your arms back to your ribcage to complete the rep.

04/ ​Overhead pull-apart

Step 1: Stand on the ground with feet shoulder-width apart and your hands by your side. Keep your hands completely extended and hold a resistance band stretched between hands with palms facing downwards.

Step 2: Pull your hands apart and raise arms up overhead. Try not to bend your elbows. Take it up then again come back to the starting point to complete one repetition.

05/ ​Seated single arm row

Step 1: Sit down on the ground with your legs stretched in front of you and arms by your side.

Step 2: Wrap a resistance band around your right foot and hold both the ends with your right hand. Hold the resistance band in such a way that your arms are completely stretched. This is your starting position.

Step 3: Now bend your elbow to pull the band backward until your hand reaches the right side of your ribs. Again extend it completely to complete one repetition.

from LifeStyle