Armband Exercises

Tone your arms and increase your lifting and carrying power by engaging in armband exercises. Armband workouts target your upper-arm and lower-arm muscles. Resistance tubing used in armband exercises is inexpensive, lightweight and compact, making the routines accessible, versatile and portable compared to traditional weight workouts.

  1. Biceps Curls

    • Bicep curls improve your lifting strength. To begin, stand on the balls of your feet with your legs hip-width apart. With the armband handles in each hand, start by securing the middle of the band underneath your feet. Keep your back straight and move only your elbow joints as you pull the band handles towards your face up to the shoulder level. Control resistance using your biceps. Pause and then slowly unfold your elbows until your arms are fully extended downwards by your side again. Complete three sets of 12 reps.

    Band Wrist Curls

    • Wrist curls are a variation of armband exercises to train your flexor muscles. Your carrying movements engage flexor muscles in your forearm. To exercise your right arm flexor muscle, start by your securing band underneath your left foot. With your elbow resting on your right thigh, grab the band handle using your right arm and pull by curling your wrist. Pause and then slowly uncurl your wrist. Complete three sets of 12 reps for each arm.

    Triceps Extensions

    • Start by holding the band behind your back using your left hand. With your right hand behind your head, grab the other end of the band. Keep your left hand fixed and unfold your right elbow with your palm facing forward until your arm is fully extended then return to the starting position. Complete three sets of 12 reps for each arm. Control the repetitions and ensure the resistance tubing does not shoot back as you unfold your elbows.

    Tips and Considerations

    • Armband exercises are often misconstrued to be less efficient than exercises using weights and machines. This is because, unlike training with weights and machines, it is difficult to assess progression in resistance bands. You can, however, vary the tension of the band so that your muscles get the same effect as with weight and machine arm routines. If you are an experienced lifter, use a thicker band to make the workout more intense and effective.