No dumbbells? No problem. It’s totally possible to strengthen and sculpt your arms at home without owning a set of free weights. All you need is a resistance band.
I’ve created this quick resistance band arm workout using five exercises that are good for all fitness levels. The goal of this workout is to build muscle endurance in your upper body, specifically your triceps, biceps and back. So grab a mini loop and snap to it!
- Time: 5 minutes
- Equipment: Resistance band
- Good for: Arms, upper body
Instructions: For each move, complete 15 to 30 reps (but no more than 30) or do as many reps as possible in 30 to 45 seconds, then immediately continue to the next exercise. Complete three to five rounds total.
1. Lateral Lunge To Cross-Body Row
How to: Stand with your feet slightly wider than shoulder distance apart. Wrap a resistance band around your left foot and hold the other end in your right hand. Bend your left knee and lean into your left side, bringing your right hand down toward your left foot. Then stand up straight, bend your right elbow and bring your hand toward the right side of your chest.
That’s one rep. Complete all reps on one side before switching to the other.
READ MORE: This Dynamic Warm-Up Will Help You Prep For Your Best Workout Yet
2. Side Plank Row
How to: Get into a side plank position, with your left forearm on the ground and your ankles stacked on top of each other. Your body should form a straight line from head to foot. Hold a resistance band in between your hands. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height.
That’s one rep. Complete all reps on one side before switching to the other.
3. Plank Row
How to: Get into a high plank position, with your shoulders stacked over your wrists. Loop one end of a resistance band around your left thumb and hold the other end in your right hand. Keeping your core tight and hips stable, pull your right hand to your shoulder. Slowly lower back down.
That’s one rep. Complete all reps on one side before moving on to the next.
4. Seated Single-Arm Row
How to: Sit up straight, with your legs extended and feet flexed. Wrap a resistance band around your left foot and hold the other end with your left hand. Keeping your legs and torso stable, pull the band backwards until your hand reaches the left side of your body. Return to start.
That’s one rep. Complete all reps on one side before switching to the other.
READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere
5. Bent Over Row
How to: Stand with your feet hip-width apart, hinging forward at your hips and knees slightly bent. Wrap one end of a resistance band around your left foot and hold the other end in your left hand. Keeping your body stable, pull the resistance band up until your left hand nearly reaches the left side of your body. Slowly return to start.
That’s one rep. Complete all reps on one side before switching to the other.
