Weight Loss

A 4-Move Resistance-Band Workout to Strengthen and Sculpt Your Arms

Whether you’re low on space or fitting in a workout while traveling, resistance-band workouts are the way to go — the bands are small, lightweight, and use your bodyweight to create a solid strength workout. There are plenty of resistance band exercises that work your butt and lower body, but did you know resistance bands tricep and bicep exercises can be effective too? Even classic moves like bicep curls, triceps presses, and upright rows can be done using only resistance bands, with no dumbbells in sight.

Try it out for yourself with this resistance-band bicep and tricep routine from Courtney Roselle, an NASM-certified personal trainer and founder of Iron Grace. Do three sets of 10 reps for every exercise, or challenge yourself with an AMRAP circuit, doing as many reps as possible for 30 seconds, followed by a 30-second rest, for a total of three sets each. You’ll need one long resistance band, a bit of space, and some motivation, because your arms are about to shake.

— Additional reporting by Maggie Ryan

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