Muscle Building Resistance Band Arm Workout Program 

Looking for a quick, easy workout to get a great pump at home without needing any equipment other than resistance bands? Then this article is for you! Resistance bands can help build muscle and drive blood to the arms for a full look. This article will detail the best resistance band arm workout exercises. 

Resistance Training for Big Arms 

You need to work the angles when building thick triceps and bicep peaks. Placing the arms in unique positions and angles will help to recruit specific muscle fibers at a greater intensity. While the traditional bicep curl may be the meat of an arm workout, using multiple arm positions is the best way to maximize our strength training efforts for muscle growth.

The good news is that we can create a resistance band workout that allows us to train our arms at more angles than possible with free weights. We can loop bands above our heads, at shoulder height, placed directly below our feet, or angle between the three. 

Resistance Band Accommodating Resistance 

Resistance bands help increase intensity at the point where you are the strongest. We call this maximizing the strength curve or accommodating resistance. When you maximize the strength curve by using accommodating resistance, you may increase the amount of muscle fibers recruited. 

Resistance Band Eccentric Training 

Another benefit to band training is that they increase the fight against gravity. By slowing down the reps on the eccentric (descending) portion of the lift, you can increase the total time under tension. Eccentric training is a proven method to increase muscle growth. 

Eccentric training also allows you to build muscle with a lighter weight. This is good news for band training since it is harder to gradually increase weight. Instead of moving up to a heavier band, we make progress from each workout by adding one second to the eccentric portion of the lift or one rep to the set.

What Resistance Bands You Will Need 

To perform the following workout routine, you will need several light resistance bands and a mini resistance band set. This will give you the ability to perform exercises where a long band and a short band are the most comfortable fit.

Muscle Building Resistance Band Workout Program

To perform the following workout, we will alternate from a bicep and tricep exercise as a superset. This is what bodybuilders use to get a skin swelling pump in the gym. This method also gives the muscle group a break, allowing for a retention in strength. We can easily execute this method in a resistance band exercise program by choosing exercises that use the same angle. 

Resistance band biceps curl 

Using your arms, bend at the elbow and use both hands to grab on to each end of the resistance band. Maintaining an arched back, stand up straight with your feet shoulder width apart with the glutes engaged. Curl the weight upward maintaining your posture until your arms reach a peak contraction. Slowly lower and repeat. 

Resistance Band Overhead Triceps Press 

Place the band under heels of your feet on a light resistance band, shoulder width apart. With the band behind you, hold the other end of the band with your hands near your shoulder blade. Then press the band upward in a vertical path until your triceps are fully flexed. Slowly lower and repeat. 

Resistance Band Assisted Chin Up

3 sets x 7-9 repetitions 

Loop a resistance band through a pull-up bar. Place one leg in the bottom of the band and put your other leg behind it. With your arms overhead near shoulder width apart and palms facing towards you, allow your body to hang in the stretched position. 

Pull the body upwards maintaining an emphasis on the biceps contraction. Stop once the biceps reach a peak contraction and then lower to the starting position. 

Resistance Band Triceps Press down

3 sets x 10-12 repetitions 

With your elbows by your side, grab one side of the band with each arm and press down until your arms are straightened out in front of you. Slowly return the arms to the starting position and repeat.

Depending upon your level of strength for the chin up, you may need to have a lighter band for this exercise. There is plenty of room on a pull-up bar to have two looped bands. 

Resistance Band Lying Biceps Curl 

2 sets x 10-12 repetitions 

While lying on the ground, place the resistance band around the middle of your feet. Grab the bands with your hands and curl as you would standing up. Be sure your upper arm stays on the ground throughout the movement until the very top. Once you reach the top, they can lift off of the ground to maximize bicep tension. 

Resistance Band Diamond Push Up 

2 sets x 7-9 repetitions  

Get into a diamond push up position, with the band around your back and held in both arms. Press until you fully flex the triceps and slowly lower back down to the starting position. 

Resistance Band Concentration Curl 

2 sets x 13-15 repetitions 

Sit on a bench with your feet outside of shoulder width. Using your mini resistance band, place one end underneath your foot and the other in your hand. Maintaining a good posture, place your elbow on your inner thigh. Curl the band up to a peak contraction and lower slowly. To increase concentration on the biceps, keep the palm of your hand open throughout the exercise. 

Lying Cross Body Triceps Press 

2 sets x 13-15 repetitions 

Lying on a bench hold one end of your mini resistance band by your chest. In the other hand, hold the band with your arm across your chest at a 90-degree angle. Straighten the arm while keeping the other arm in the same position. Once the arm is straight, slowly lower and repeat. 

You’re Almost Done 

At this point you should experience a serious muscle pump in the biceps and triceps. With all of that blood in the muscle, you might feel like the workout is complete. But there is one more component of the resistance band exercise program that we need to perform if we want to maximize muscle growth. 

Stretching the Arms With a Resistance Band 

They have shown post workout stretching to increase recovery time and may also help build more muscle. These simple stretches will take 5-10 minutes to complete. Don’t take the lazy route and skip out on this key muscle building strategy. 

Resistance Band Biceps Stretch 

Loop the band through a pull-up bar or wall anchor. Hold the end with one hand and rotate so that your arm is behind your body. Kneel on the ground and let the arm stretch behind you as much as comfortable. The resistance should pull your bicep into a stretched position. Hold for 30-seconds and then release. Change arms and repeat. 

Resistance Band Overhead Triceps Stretch 

Maintaining the looped band through the pull-up bar, hold the other end with both hands. Walk away from the loop and let your arms stretch overhead. Place one leg out in front of the other once there is tension in the band and hold for 30-60 seconds. Repeat for a second set with the other foot forward during the hold.  

Mission Complete 

You have just completed the muscle building resistance band arm workout. Now is the time to take advantage of sports nutrition and push nutrients into those blood filled muscles. Grab your whey protein, carb, and creatine drink and let the recovery process begin!