Resistance Band Exercises for Women With Big Arms

A resistance band can help you build firm, sculpted arms.

A resistance band can help you build firm, sculpted arms.

If the look of your arms has you reaching for your long-sleeved shirts every morning, there's good news: With the help of a resistance band, you can get tighter, sleeker arms in just weeks. While cardio workouts can help you shed fat and shrink the size of your arms, adding simple strength exercises to your fitness routine two to three times per week will firm up your arms, and it might just motivate you to start shopping for some sleeveless tops.

Seated Row

Sit on a chair with your knees bent and both feet on the floor. Place the resistance band on the floor and set both feet firmly on top at the band's midpoint; grasp an end of the band in each hand. With palms facing down, slowly pull your arms back as though you're rowing with oars, pulling your shoulder blades together at the top of the move. Lower your arms back down.

Biceps Curl

Stand with your feet hip-width apart, the middle of the resistance band secured under your feet and each hand holding one end of the band. With your elbows tucked against your sides and your palms facing forward, slowly bend at the elbows to bring your hands up to shoulder height. Straighten your elbows to lower your arms back down.

Triceps Kickback

Place the resistance band on the floor and take a big step forward with your left foot, stepping on the left end of the band; your right foot should stay back so that your feet are staggered. Place your left hand just above your left knee for support, and hinge at the waist to incline your upper body. Hold the band with your right hand at mid-thigh height, and extend your shoulder and arm back until the upper arm is parallel to the floor and the elbow is bent, palm facing in and wrist held close to the body. Without moving your upper arm, straighten your elbow to bring the forearm and wrist back behind you. Bend your elbow to bring your wrist back to your torso.

Front Pull-Down

Stand with each hand holding one end of the resistance band. Raise your arms overhead in a V-shape with your arms straight and the band taut, but not stretched. Without bending them, lower your arms down to shoulder height, letting the band pass in front of your face.

About the Author

Kristen Fisher is a freelance writer and editor with professional experience in both print and online media. She has published articles on a wide variety of topics including health, fitness, nutrition, home and food, and her work has appeared in "Connections Magazine" and on She graduated from the University of Arizona with a degree in psychology.

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