Resistance Band Arms Workout for Intermediate
A resistance band arms workout for intermediate that you can do anywhere with a set of resistance bands. 6 exercises, about 47 minutes, targeting triceps.
| Level | Intermediate |
| Equipment | Resistance Band |
| Time | About 47 minutes |
| Muscles | Triceps |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Band Skull Crusher | 4 × 8–12 |
| 2. Speed Band Overhead Triceps | 4 × 8–12 |
| 3. Dips - Triceps Version | 4 × 8–12 |
| 4. Body-Up | 4 × 8–12 |
| 5. Push-Ups - Close Triceps Position | 4 × 8–12 |
| 6. Standing Towel Triceps Extension | 4 × 8–12 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Band Skull Crusher
Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head. Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
2. Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band. To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
3. Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
4. Body-Up
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
5. Push-Ups - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale.
6. Standing Towel Triceps Extension
To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position. Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
More workouts like this
Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.