Arms Workouts With Resistance Bands

Evidence-informed resistance-band arm workouts for adults who want stronger biceps and triceps using near-failure effort, practical tension choices, and simple progression that works at home or in the gym.
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Set load units

Workout 1

4 exercises12 sets

Resistance Band Arms Strength Template

Biceps, Chest, Lats, Rear Delts, Trapezius

An arms-focused resistance-band template centered on elbow flexion and extension with supporting push/pull compounds to build biceps and triceps strength and size.

  1. 1
    Band Hammer Curl
    anatomy
    1Exercise

    Band Hammer Curl

    Rest 1m 15s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Keep elbows slightly in front of torso and avoid shoulder swing; use a 2-3 second eccentric.

  2. 2
    Band Chest Press (Triceps-Biased)
    anatomy
    2Exercise
    Band Chest Press (Triceps-Biased)

    Rest 1m 30s

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Anchor behind chest height; keep elbows about 30-45 degrees from torso and finish each rep with controlled lockout.

  3. 3
    Band Bent Over Row
    anatomy
    anatomy
    3Exercise
    Band Bent Over Row

    Rest 1m 30s

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Brace trunk, hinge to a stable torso angle, and pull elbows toward hips to increase biceps and lat contribution.

  4. 4
    Band-Assisted Pull Up
    anatomy
    4Exercise

    Band-Assisted Pull Up

    Rest 2m

    • 18 reps x 16 kgRIR 3
    • 28 reps x 16 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Start from a dead hang, pull elbows down and in, and maintain a stable hollow body position.