Resistance Band Arm Workout: 6 Moves for Biceps, Triceps and Shoulders

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Updated November 2, 2026

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Quick answer: Firmer, stronger arms with one band and about 20 minutes: do biceps curls, overhead triceps extensions, triceps kickbacks, shoulder presses, lateral raises and face pulls, 2 to 3 sets of 10 to 15 reps each, two or three days a week with a rest day between.

Arms respond well to bands because you can keep tension on the muscle through the whole rep. All six moves work standing on the band or with a door anchor.

The workout

ExerciseWorksHow
Biceps curlBicepsStand on the band, palms up, curl handles to your shoulders and lower slowly
Overhead triceps extensionTricepsStand on one end, hold the other behind your head, straighten your arms overhead
Triceps kickbackTricepsHinge forward, elbows at your ribs, straighten your arms back
Shoulder pressShoulders, tricepsStand on the band, press handles from shoulders to overhead
Lateral raiseSide of the shouldersStand on the band, raise arms out to shoulder height, elbows soft
Face pullRear shoulders, upper backAnchor at face height, pull toward your forehead with elbows high

Beginner and seated options

Beginners: use a light band and do 2 sets of 10 of each move. Seated: curls, presses, lateral raises and overhead extensions all work sitting in a sturdy chair with the band under your feet, which suits older adults or anyone who prefers to sit. New to bands overall? See our 4-week beginner plan.

How to make it harder

When 15 reps feel easy, step wider on the band, choke up on it, slow the lowering phase to three seconds, or move up a level. Our band colors guide explains the levels.

Skip or change it if

You have elbow, wrist or shoulder pain during a move. Stop that exercise and check with a doctor or physical therapist. Also replace any band with nicks or tears before it snaps.

Bands to try

We link to Amazon search results so you can compare current listings, prices and reviews yourself. We have not tested these products.

New to bands? Start with our free resistance band starter checklist.

Frequently asked questions

Can resistance bands build arm muscle?

Yes. Muscles respond to challenging effort; use a band heavy enough that the last few reps of each set feel hard.

How often should I do a band arm workout?

Two or three times a week with a rest day between. U.S. guidelines suggest muscle-strengthening activity for all major muscle groups at least 2 days a week.

Can I do resistance band arm exercises sitting down?

Yes. Curls, presses, lateral raises and overhead triceps extensions all work in a sturdy chair.

Sources

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