Resistance bands are some of the most affordable, convenient, and effective pieces of workout equipment you can own. I have owned a set of four since the end of summer and I have found numerous times during the week to get in an extra workout. Resistance bands (to me) work best as a supplementary/maintaining device but there is no doubt in my mind that they can also be used to build actual muscle. Unlike a dumbbell which decreases in resistance past muscle contraction, bands (the same idea behind draping chains over your shoulders when you do dips or on the ends of a barbell during a bench press) only INCREASE the resistance past contraction and beyond.
This is enormously exciting and useful. Bands are lighter and more convenient to carry than dumbbells, but with the resistance effect are a more effective device in your fitness toolbox. This article is about my favorite ways in which I train my arms. Really, any exercise you can perform in the gym whether with free weights or on a machine can be mimicked with bands. These are just some of my favorites.
For sets/reps I typically go for one set with as many as possible reps with good form. Trust me, you will feel quite the burn by the end. Remember, these are bands, if the exercise feels too light then simple increase the tension on the band.
Bicep Curl
Place the band beneath your feet and spread them wide. Then grab the band in the usual barbel fashion and curl away. Focus on the contraction and try not to let the band rub your hands to much. Find a grip that is comfortable.
Hammer Curl
For those who have never heard of the legendary Hammer Curl it is performed the same way as the standard Bicep Curl, but your palms face inward and not up. I like to place the band under one foot at a time and then with a single hand grab both sides of the band then commence the set. When done you can place the band under the other foot and train the other arm.
Reverse Curl
This is the exact same as the Bicep Curl but your palms will face down. Not everyone includes the reverse curl in their programs but I feel it is an effective way to train your forearms. Again, place the band under both feet and then curl away. If your forearms feel tight after the set then you are probably performing it correctly.
Close Grip Curl
Imagine if you can a single dumbbell. You want to curl but activate both biceps at once. How would you do this? You would turn the dumbbell until it is vertical and then place your palms on the under side of the top weight. Then simple curl the weight, making sure to keep your palms flat. This very close grip/flat palm style will activate a part of the bicep not typically hit. With resistance bands one must find the right “knot”. Place the band under your feet just like the Reverse/Hammer/Bicep curls before. Now it gets tricky: Grab the opposite sides of the bands which you held for the precious Bicep Curls and then makes a pretzel out of them. Essentially you will have a flat crisscross of elastic on your palms if you do this correctly. It is a bit difficult to get the first time but if you can use the dumbbell imagery as a guide then it should not be too difficult to achieve.
Tricep Extension
Finally we have the triceps. There are a couple ways to do this. One is to wrap the band around a pull-up bar and then use it as a simple pull down. This would be my preferred way, but since I do not have a pull-up bar handy, I decided to do over head tricep extensions. Place the band under your feet and then stretch the band above your head. You will then clasp your hands behind your head and rest the band on the bottom of your wrists. From here you can reach full tricep extension by stretching the band up and down.
And there you have it! Five arm band exercises you can perform anywhere. Again, the great thing about resistance bands is that they can replicate almost any exercise in the gym. Play around with them and find the right exercises for you.
SWF 
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