Complete Arms Slimming Resistance Band Workout

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

Tone and shape your arms at home with this complete workout. All you need is a resistance band. No gym? No problem!

  • Begin with a 2 minute warm-up.
  • Do 2-4 rounds of this workout. 
  • Perform each exercise for 1 minute.
  • Do Jumping Jacks for one minute between the sets.

The Resistance Band  ArmsWorkout

X-Extensions

  • Stand with feet shoulder width apart and the band evenly under each foot.
  • Cross the band so the right side is in the left hand and visa versa. Begin by completing a squat.
  • Slowly rise up and lift the arms overhead at a 45 degree angle so the resistance band forms an “x”.
  • Complete as many as possible in 1-minute.

Sitting X-Extensions with Resistance Band Standing X-Extensions with Resistance Band

Side Plank Lift Part

  • Get into side plank position with the forearm resting on the floor.
  • Hold the distance band in each hand so it does not have slack if hands are a few inches apart.
  • Be sure to keep the shoulder back and the elbow up at all times.
  • Then, slowly lift the free arm straight into the air.
  • Continue for 1-minute, then alternate sides.

Left Side Plank Lift Left Side Plank Lift With a Straight Arm

Seated Arm Curl

  • Sit in a chair with the band under the right foot and ends held in the right hand.
  • Slowly curl the arm up while keeping shoulders down and wrist straight.

Seated Arm Curl

Hug the World Plié

  • Stand with feet shoulder width apart and toes facing outward, the resistance band evenly underfoot and the ends in each hand. Arms should be straight out to the side.
  • Slowly bend legs into a plié while bringing hands into the center point of the body.
  • Shoulders should be down, back straight, and arms parallel to the floor.

Standing Hug the World Plie Seated Hug the World Plie

Reaching Rear Row

  • Begin in lunge position with the band under the front foot, holding the end in the opposite hand.
  • Slowly rise up keeping most if the weight on the front foot. Bend the elbow back while keeping the wrist straight.
  • Hold, then return to lunge.
  • Alternate sides after 1-minute.

Lunge Reaching Rear Row Standing Reaching Rear Row

Front Arm Raise

  • Stand with feet staggered and the resistance band under the front foot.
  • Hold the ends of the band in the same hand.
  • Slowly lift the arm straight up until it is shoulder height.
  • Lower arm back down and continue for 1-minute before alternating sides.

Front Arm Raise

Side Extensions

  • Start with all fours on the ground, knees under hips and arms under shoulders.
  • Wrap the band around the right foot with the ends in the right hand.
  • Lift and bend the right leg and arm in towards the midline of the body, making sure that both are as close to parallel to the floor as possible.
  • Extend the leg straight back and the arm straight in front until both are straight.
  • Be sure to keep hips even the entire time.
  • Continue for 1-minute before alternating sides.

Right Side Extensions Straight Side Extensions

Do Jumping Jacks for one minute and continue 1-3 rounds more.

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