You don't need a ton of time or equipment to get an efficient workout in, and this 15-minute resistance band arm workout is proof.
Resistance bands provide time under tension, meaning you'll be feeling the burn during the entire duration of this workout, which targets your biceps, triceps, back, shoulders and core.
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And when it comes to getting stronger, resistance bands are super effective: A February 2019 review in SAGE Open Medicine concluded that resistance-band training provides strength gains similar to conventional strength-training.
So grab a resistance band — we recommend using one with handles — and get pumping.
15-Minute Resistance Band Upper-Body and Arm Workout
Perform each exercise for 50 seconds with a 10 second rest in between. Once you finish the circuit, go back to the top and repeat it a second time for a total of 15 minutes. Incorporate this workout once or twice a week in addition to your current fitness regimen to be on your way to a stronger version of you.
1. Banded Biceps Curl
- Step on your resistance band and grab the handle bars in both hands.
- Stand tall with a slight bend in your knees. Curl the bands up toward your shoulders.
- Slowly and with control curl down to starting position.
- Repeat.
3. Banded Open Biceps Curl
- Step on your resistance band and grab the handle bars in both hands. Stand tall with a slight bend in your knees.
- Turn your palms out on a slight angle. Curl the bands up toward the outside of your shoulders, creating a “W” position with your arms.
- Slowly and with control curl down to starting position.
- Repeat.
3. Banded Row
- Step on your resistance band with both feet, shoulder-width apart, and cross the bands to create an X.
- Grab low enough on the tube of the band to create resistance.
- Roll your shoulders back and down away from your ears, engage your back and brace through your core.
- Slightly bend your knees as you hinge forward at your hips, sending your butt back behind you.
- From this position, row by pulling the bands up toward your hips.
- Hold briefly and then lower back to the starting position.
- Repeat.
4. Banded Upright Row
- Step on your resistance band with both feet, shoulder-width apart, and cross the bands to create an X.
- With your palms facing your body and leading with your elbows, pull the bands up and back toward the wall behind you.
- Hold at the top, then slowly and with control lower back down to starting position.
- Repeat.
5. Banded Triceps Kickback
- Step on your resistance band with one foot, stepping the other foot back 6 to 12 inches. Hold the handlebars in each hand.
- Bend your knees slightly and hinge at your waist, pulling your elbows up toward your ribcage, similar to a row position.
- From there, extend your arms straight back behind you and squeeze your triceps muscle.
- Hold briefly and then return to the starting position.
- Repeat.
6. Kneeling Banded Triceps Extension
- Place the band on the ground and kneel on top of it.
- Grab both handlebars and take the band up and over your head.
- Clasp your hands together and bring elbows in tight toward your ears.
- Drop your hands down to the back of your neck and use your triceps to press the band back up above your head.
- Repeat.
7. Banded Hollow Hold to Crunch
- Lie down on your mat. Loop the resistance band in half and create constant tension in the band by pulling it tight between your hands so it remains straight.
- Lift your shoulders off the mat and extend your arms and band overhead. As you do this, lift your legs so your feet are hovering above the ground.
- Hold briefly here, then bring your knees into your chest as you bring your arms forward and tap the band to your legs.
- Extend back out into a hollow hold position.
- Repeat for 50 seconds.