Top Resistance Band Exercises for Flabby Arms

Top Resistance Band Exercises for Flabby Arms

Young woman using a resistance band to work off flabby arms

While dumbbells are handy, they can be cumbersome to store at home. Luckily resistance bands offer an excellent alternative and are much more affordable. Resistance band exercises are great for flabby arms or just building strength in general. Unlike dumbbells, you also don’t need to worry about accidentally dropping them on the floor.

We’ve put together a series of exercises that are perfect for activating the muscles in your upper body and can easily be done at the gym or at home!

Resistance bands for resistance band exercises

Overhead Pull-Apart

Let’s start with something simple that works your shoulders and that’s a great resistance band exercise for flabby arms.

  1. Stand with your feet shoulder-width apart and grip your resistance band taut between your hands that are in front of you. Your hands on the resistance band should also be spaced shoulder-width apart.
  2. Gripping the band, pull your hands apart and raise your arms up overhead and as far back behind your head as is comfortable. Make sure not to bend your elbows while doing this.
  3. Return to your start position. This is considered 1 rep.
  4. Repeat for 10 reps 3 times with a minute break between each set.

Single-Leg Row

This is a great exercise because it replaces what would normally be required by both dumbbells and a bench as a dumbbell row. This exercise not only lights up your biceps, but it also targets your balance as well.

  1. Place the center of the resistance band under your right foot and hold the ends of the band taut in each of your hands. Lean forward while sticking your left foot out behind you until your torso and left leg are parallel to the floor.
  2. Bend your elbows and “row” on either side of your ribs with both hands then slowly straighten your arms back to the floor.
  3. “Row” for 10 reps switching the foot you’re balancing on once you’ve completed 10 reps on that foot. Repeat this twice more taking a minute break in between each set.

Standing Tricep Extension

A simple adaption of the classic standing tricep extension you would normally use a dumbbell with. Obviously, this exercise targets your triceps—you’ll definitely feel the burn when you’re done!

  1. Start by stepping into the resistance band on your right foot and with your legs staggered apart. Both legs should be slightly bent with your left heel high. Wrap the band around your body to your back and grasp the tip of it with both hands behind your head. Your elbows should be bent with the undersides of your arms facing out.
  2. Keeping your elbows locked in place extend the undersides of your arms up as far as you can go while holding the resistance band.
  3. Bring your arms back down to behind your head. This is 1 rep.
  4. Repeat for 10 reps 3 times with a minute break between each set.

These 3 exercises will give you a great place to start using a resistance band and work off any flabby arms in no time!



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