Best Arms Workouts With Resistance Bands To Build Muscle Mass
About
Resistance bands provide a versatile and adjustable option for strength training, as their elasticity creates increasing resistance through the range of motion.
This type of workout is designed to promote muscle growth by incorporating both compound and isolation exercises targeting specific muscle groups.
The arms comprise the shoulders, biceps, triceps, and forearms, which are effectively worked together due to their anatomical proximity.
By utilizing exercises with higher repetitions and moderate resistance, this workout emphasizes the goal of building size and achieving hypertrophy.
Workout 1
Shoulders, Biceps, Triceps, Forearms
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Shoulders, Triceps, Biceps, Forearms
Workout 3
Shoulders, Biceps, Triceps, Forearms
The 15 Best Arms Exercises with Resistance Bands to Build Muscle Mass
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Handle Band Forward Raise
SETS LOGGED221,918Shoulders Strength83 mScoreShoulders
Handle BandsThe Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
How to do it
The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
Sets, Reps, Weight19reps29reps39reps49reps2. Handle Band Lateral Raise
SETS LOGGED220,604Shoulders Strength76 mScoreShouldersHandle BandsThe Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
How to do it
The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
Sets, Reps, Weight19reps29reps39reps49reps3. Handle Band Shoulder Press
SETS LOGGED183,818Shoulders Strength79 mScoreShouldersHandle BandsThe Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
How to do it
The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
Sets, Reps, Weight18reps28reps38reps48reps4. Handle Band Upright Row
SETS LOGGED209,387Shoulders Strength76 mScoreShouldersHandle BandsThe Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
How to do it
The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
Sets, Reps, Weight19reps29reps39reps49reps5. Handle Band Bicep Curl
SETS LOGGED560,613Biceps Strength55 mScoreBicepsHandle BandsThe Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.
How to do it
The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.
Sets, Reps, Weight110reps210reps310reps410reps6. Handle Band Tricep Extension
SETS LOGGED462,203Triceps Strength69 mScoreTricepsHandle BandsThe Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
How to do it
The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
Sets, Reps, Weight19reps29reps39reps49reps7. Mini Loop Band Overhead Fly
SETS LOGGED213,849Shoulders Strength83 mScoreShoulders
Mini Loop BandsThe Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
How to do it
The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
Sets, Reps, Weight19reps29reps39reps49reps8. Mini Loop Band Reverse Fly
SETS LOGGED78,912Shoulders Strength85 mScoreShouldersMini Loop BandsThe Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
How to do it
The Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
Sets, Reps, Weight19reps29reps39reps49reps9. Mini Loop Band Lateral Shoulder Raise
SETS LOGGED101,538Shoulders Strength88 mScoreShouldersMini Loop BandsThe Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
How to do it
The Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
Sets, Reps, Weight19reps29reps39reps49reps10. Mini Loop Band Alternating Lateral Shoulder Raise
SETS LOGGED84,672Shoulders Strength89 mScoreShouldersMini Loop BandsThe Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
How to do it
The Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
Sets, Reps, Weight18reps28reps38reps48reps11. Loop Band Seated Shoulder Press
SETS LOGGED36,813Shoulders Strength94 mScoreShoulders
Loop BandsThe Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
How to do it
The Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
12. Loop Band Face Pull
SETS LOGGED66,411Shoulders Strength73 mScoreShouldersLoop BandsThe Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
How to do it
The Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
13. Mini Loop Band Kneeling Bicep Curl
SETS LOGGED188,083Biceps Strength59 mScoreBicepsMini Loop BandsThe Mini Loop Band Kneeling Bicep Curl is a modified bicep curl that targets your biceps while also working your core muscles since you are in a kneeling position. Using a mini loop band adds resistance, which helps build strength and improve your form.
How to do it
The Mini Loop Band Kneeling Bicep Curl is a modified bicep curl that targets your biceps while also working your core muscles since you are in a kneeling position. Using a mini loop band adds resistance, which helps build strength and improve your form.
Sets, Reps, Weight18reps28reps38reps48reps14. Mini Loop Band Tricep Press
SETS LOGGED250,991Triceps Strength75 mScoreTricepsMini Loop BandsThe Mini Loop Band Tricep Press is an exercise that uses a resistance band to strengthen your triceps muscles. It’s an easy and efficient workout you can do at home or in the gym to improve muscle endurance and strength.
How to do it
The Mini Loop Band Tricep Press is an exercise that uses a resistance band to strengthen your triceps muscles. It’s an easy and efficient workout you can do at home or in the gym to improve muscle endurance and strength.
Sets, Reps, Weight18reps28reps38reps48reps15. Loop Band Bicep Curl
SETS LOGGED134,864Biceps Strength47 mScoreBicepsLoop BandsThe Loop Band Bicep Curl is an exercise that focuses on strengthening the biceps. Using a loop band adds tension, helping to build muscle and improve strength.
How to do it
The Loop Band Bicep Curl is an exercise that focuses on strengthening the biceps. Using a loop band adds tension, helping to build muscle and improve strength.
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