The gym still closed? Or, do you not have time to go to the gym, and you want to get a quick workout in? Or, do you not want to spend a lot of money on an entire workout set? Resistance bands are the key for you. I have been praising these resistance bands for some time now. Now, there are many exercises that you can do with these bands for your entire body, but in this article, I will be focusing on your Biceps muscles and the Triceps Muscles. This is a resistance band workout for arms!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, nutritionist, or a registered dietician prior to starting any workout program or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at

What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Understand the Anatomy of the Muscles

The Anatomy of the Bicep Muscle

I tell my clients that they need to understand the muscle they are working on prior to exercising the muscle. In return, you WILL build muscle. Why? You will know the direction to work out the muscle and how far to contract the muscle. There are two heads to the bicep muscle. The short head or the inner bicep and the long head, or the outer bicep. See the illustration below.

The Origin of the Bicep Muscle

The origin of the biceps muscle begins at two different points. The Long head begins at the supraglenoid tubercle, and the short head begins at the coracoid process. In other words, both heads begin at the top of the scapula just underneath your shoulder. Check out the illustration below!

The Insertion Point of the Bicep Muscle

Both heads join together into one tendon which inserts into the upper forearm. *

Biceps Muscle. Insertion Point and Origin. Knowing this will help you build muscle.
The Insertion point and Origin of the Biceps Muscle

Take note of the Origin of the Bicep muscle and the Insertion Point of the Bicep muscle. Knowing these two points will help you in your workouts. A full contraction of the Bicep muscle would be bringing the insertion point to the origin.

Also, pay attention to the fibers of the Bicep muscle. Look at the Micep muscle in the illustration above. Notice that the fibers run from the elbow up to the shoulder. Also, keep in mind that in order to hit the heads of the Bicep, you will have to rotate your arm.

Now, visualize the muscle fibers as you are working out. Always keep a “mind to muscle” connection as you are working out. By this, I mean “think about the muscle” you are working out, and make sure that you are getting a full contraction of the muscle. It’s easy to get distracted, but if you want to succeed and gain lean muscle, you need to keep your full attention on the muscle you are working out.

The Anatomy of the Triceps Muscle

The Origin of the Triceps Muscle

The Lateral Head and Medial Head Triceps muscle begin at the Humerus Bone. The origin of the Long Head is at the Scapula.

The Insertion Point of the Triceps Muscle

The Lateral Head and Medial Head extend towards the elbow. The Long Head attaches just above the Medial Head.

The Lateral Head

This head is located on the outside of the arm.

The Medial Head

The Medial Head lies underneath the lateral head, and it can only be seen close to the elbow.

The Long Head

The Long Head is between the Medial Head and the Lateral Head.

 Triceps Exercises. Gain lean muscle and get bigger arms

The Muscle Fibers

Notice the direction of the muscle fibers in the illustration above. Make sure you are following the fibers when you are contracting the muscle. Visualize contracting the muscle from insertion point to origin while keeping a slow tempo. Because the three heads have different origins, the fibers are going to be running in different directions. Because of this, the rotation of the hands and arms is important for hitting a certain head.

Warm-up your arm muscles

Warming up your muscles is essential to having a great workout. If you do not warm up your Arm muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the Shoulder muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises. Check out this video below for the best back workout with resistance bands.

Resistance Band Workout For the Arms

Even if you are just learning how to workout, resistance bands are a great start for you! The following workout lays out some exercises that you can do to build lean muscle in your arms or retain the muscle that you currently have. Currently, I recommend to my online clients to get these from Here are a few videos that they include on their website. You can use these videos, or the poster they include with the bands, as a tool to help you with your workouts!

TIP – ALWAYS warm up your muscles prior to beginning any of these exercises. You do not want to workout with cold muscles as you might pull a muscle. Do some curls with just your weight. Focus on moving your biceps and triceps. You just want to warm them up!

Biceps Workout

I would recommend only doing about 3 of these exercises to get started. You can do 3 sets of each exercise and do about 12-15 reps. The most common exercises would be the Standup Curl, The Hammer Curl, and The Close Grip Curl. As you progress, you can begin to get into the more advanced Bicep Muscle exercises.

Triceps Exercises

With the Triceps, some easy exercises for beginners are The Kickback, The Overhead Extension, and The Pressdown. You can start off doing 3 sets of about 12 to 15 reps.

In Conclusion

This is a GREAT resistance band workout for arms. As a personal trainer, I sometimes have to rely on resistance bands for workouts at home or in a park. These bands helped throughout the year when the gyms were closed, and they will continue to be a lifesaver even when the gyms are open. If you have any questions, please feel free to contact me through my website Fitmanfitness!



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