Exercise Your Arms with Resistance Bands

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It’s all about the arms today, folks.

I had to tolerate much whining and nitpicking to get these pics, so I hope you’ll like this workout! I made James be my exercise model. He is sooo lucky he’s my husband or I would have fired him about 5 minutes into the photo shoot. This workout was originally what James and I did for our own arms exercises during our recent RV trip to Moab, Utah. I liked the exercises so much, I’m sharing them with you. Working biceps and triceps can get really monotonous. These unique exercises made it fun again.

SONY DSCIt helps that I’m in love with our new resistance bands kit. Bodylastics makes a resistance band that actually has a safety cord inside it, making it virtually snap-proof. Not only that, they sell their bands in duffel bag kits; complete with anchors and various handles to make your exercise options limitless. No, they don’t sponsor us, I just truly love this product. Our Bodylastics duffel bag packs well into the RV and keeps us fit on the road. I highly recommend fellow RVers check it out.

Enough chatter, are you ready to pump it up with me?!? (Well, technically, with James this time…) Let’s go!


The Fit RV Resistance Bands Arms Workout

Directions: You’ll need a sturdy pole or a door attachment for your resistance band. Anchor your band down low. Grab a mat (thanks for ours, Hugger Mugger!), and make sure to do 3 sets of 10 repetitions for each exercise.

Exercise #1: Lying Biceps Curls

Lying Biceps Curls Resistance Bands

It may look like a lazy way to work your arms, but don’t knock it till you try it. The ground keeps your upper arms and shoulders stable, ensuring you curl with good form. Lying supine takes out any balance and posture requirements, so it puts all the workload right there smack dab in the middle of your biceps. Make sure you tighten your core and bend your knees, keeping your feet flat on the ground.


Exercise #2: Lying Triceps Pushdowns

Lying Triceps Pushdowns Exercise with Resistance Bands

I prefer this lying triceps pushdown exercise to the more traditional standing pushdown, and here’s why. When you stand and do a pushdown from a high pulley, it is way too easy to cheat. You might bend forward or put your bodyweight into it, making the workload on the triceps less effective. Yet when you lie down, you can’t bend forward, and you’ll get NO help from any other body part. The entire workload is in the triceps. MUCH better.


Exercise #3: Modified Concentration Curls

Single Biceps Concentration Preacher Curl Resistance Bands

Start with your feet in a split stance. Your right leg is forward when you are curling your right arm. Wrap your non-working arm under the working elbow, so that your working elbow will remain braced the entire time during the curl. That’s what you need to “concentrate” on…keeping that elbow braced. This will really isolate the biceps, particularly at the peak. WARNING: Do not hyperextend your arm at the bottom phase. Make sure to always keep a slight bend in your elbow.


Exercise #4: Kneeling Triceps Kickbacks

Kneeling Triceps Kickbacks Exercise with Resistance Bands

I’m not sure why, but James and I both love doing this one. There is definitely a coordination component to this exercise. It is a little challenging to stay stable because the band will try to pull you forward. Perhaps that’s why it is so appealing to us…the extra balance challenge. To perform: kneel down and bend at your hips, keeping your back straight. Tuck your elbows in to your sides and straighten your arms behind you.

And that completes our arms workout. Now tell me that wasn’t fun.  And if you liked this, check out our abs workout!

After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

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