Arm Exercises With Resistance Tubes While Walking

Many arm exercises designed for resistance tubes require you to place the tube securely under your feet to create the resistance. That's not a possibility when you're walking, but that doesn't mean you can't work your arms with a resistance tube while walking. Using shorter bands or wrapping them around your hands makes it possible to tone your arms, shoulders and chest while enjoying your regular walking routine.

  1. Types of Resistance Tubes

    • Resistance tubes, or resistance bands, come in a variety of styles. Some are hollow round tubes, while others are flat pieces of rubber. Many have removable handles, but some are designed to wrap around your hands. Others make a figure-8 shape, with two long loops on each side. They all offer a variety of resistance levels, usually set apart using different colors. When walking, pick shorter, high-resistance bands since you don't have the option to hold the center of the tubes under your feet.

    Biceps and Triceps

    • Working your upper arms while you're walking lets you get in twice the workout. To stabilize the resistance tube for triceps extensions, wrap it around one hand and hold that hand down by your side. Bring the tube behind your back and wrap the other end around your other hand, which should be behind your head. The tube should be taut. Lift your upper hand until your elbow is straight, then slowly bend at the elbow to return to the start position. Do 10 repetitions. Keep your lower hand down when changing to biceps curls and shorten the tube by wrapping more of it around your other hand. With the tube still behind your back, start by straightening the arm you plan to work, keeping it down by your side with your palm facing forward. Bend your arm at the elbow to bring your hand up toward your shoulder, then lower it back to the starting position. Control the movement in both directions for 10 repetitions.

    Don't Stop the Presses

    • With walking bench presses, both arms move at once to create the resistance. Put the resistance tube around your back and wrap the front ends around your hands, holding them at shoulder level. Press straight forward until your elbows are extended, then pull back to the starting position, controlling the movement instead of letting the bands pull your hands back in. Shoot for 10 repetitions. The bench press also engages your chest muscles. A one-arm military press requires you to leave one hand down by your side, holding one end of the tube. With the tube behind your back, hold the other end of the band in your opposite hand at shoulder level, then push straight up until your arm is straight. Lower your hand back to your shoulder for 10 to 12 repetitions.

    Adding Chest Action

    • Working your chest requires you to engage the muscles in your arms, including your forearms, biceps and triceps. Wrap the tube ends around your hands and place the tube behind your back. Start with your arms extended in front of you at chest level and slowly open and close your arms for chest flyes, using your arm muscles to stabilize the movement and keep it controlled. Perform 10 to 12 repetitions. For reverse flyes, choke in on the tubes so there's only a short piece of tubing between your hands, such as 12 inches. Hold the tube in front of your chest, then open and close your arms, keeping your elbows extended. Do 10 to 12 repetitions of these reverse chest flyes.