Resistance bands use your own body weight to sculpt lean, sexy muscles. As effective as dumbbells but more easily thrown into a gym bag, a resistance band is a great addition to any strength routine. Since they allow for a full range of motion, resistance bands can target muscles even your weights can miss. Great for a home workout, gym workout, travel workout or workout in the office, resistance bands offer undeniable convenience. Use these moves to get sleek, sexy arms.
1. Overhead Extension
This move targets your shoulders and triceps. Start by anchoring the resistance band into a doorjamb at chest level. Kneel facing away from the door with a band end in each hand and arms by your sides. Kneel on your right knee. Extend your arms overhead with your palms facing each other. Keeping your elbows in place, bend your arms to lower your fists behind your head. Do three sets of 12 reps.
From plank position, spread your resistance band across your upper back. Loop the ends of the band through each thumb. Place your hands on the ground in a starting pushup position. Contracting your abs and glutes, push your arms straight until they are fully flexed. Lower back down, chest to the floor, and repeat for five to 20 reps.
3. The Thinker
Work your biceps and triceps at the same time with this seated move. Sit in a chair with your feet wide. Put one end of the band under your left foot and grab the other end with your right hand. Keep your right arm straight with your elbow resting on your inner thigh. Curl your arm toward your shoulder. Lower and do 12 reps. Switch sides and repeat.
4. Standing Front-Shoulder Raise
Target the fronts of your shoulders with this standing move. Hold the ends of the resistance band in each of your hands and step on the band, feet shoulder-width apart, holding the band in place. Start with your arms by your side and raise them to shoulder level. Do 12 to 15 reps.
5. Crunch and Punch
With the resistance band across your back and underneath your arms, start from a crunch position with your knees bent at a 90 degree angle. Punch your right arm toward the outside of your left knee and then switch and punch with the other arm. Do three sets of eight reps, alternating sides.
6. Reverse Lunge Triceps Extension
This move includes bonus toning for the lower body. Stand with your feet together and hold the resistance band back with your right hand behind your neck and your left hand behind your lower back. Step your right foot back into a reverse lunge with both knees bent. Keeping your left hand still, step the right foot back to the starting position. At the same time, extend your right elbow overhead for a triceps extension. Complete 10 to 12 reps on the right side before switching to the left. Do the entire sequence twice.
7. Sideways Walk with Biceps
Stand on the band with your feet about a foot apart. Hold the ends of the band with your elbows at your sides, hands facing up, at tension in an isometric bicep curl. Step one foot out to the side and follow with the other foot. Keep your feet wide enough apart so the band is always at tension and your elbows stay at a 90-degree angle. Take 12 steps. Repeat on the other side.
8. Hammer Curls
Hold the resistance band under your feet and hold each end of the resistance band with your palms by your hips, facing toward your body. Bend your elbows, squeeze your biceps, and bring the band up toward your chest.
9. Bent-Over Tricep Kickbacks
Stand on your resistance band with one end in each hand, hands by your hips, palms facing in. Bend over and lean forward, extending your arms behind you. Bend your elbows, bring your hand into your hips and extend.