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While mini bands are popular for enhancing lower body workouts, they are equally effective for toning your arms. After incorporating these exercises into my routine, the results were undeniable. My arms felt stronger, and the convenience of having a portable workout tool made it easier to stay consistent, no matter where I was.
Here are 5 simple mini band exercises that you can perform anywhere, no gym required.
5. Rear Shoulder Fly
Stand tall with your feet hip-width apart. Place the mini band around your forearms near your elbows, and bend your arms at a 90-degree angle in front of you, elbows level with your shoulders.
Movement: Keeping your shoulders down and relaxed, pull your arms apart opening them up until you look like you’re forming a goal post. Slowly return to the starting position. Perform 15 reps.
4. Mini Band Lat Pull Down
Stand with feet hip-width apart and your arms raised overhead. Wrap the mini band around your wrists.
Movement: Pull your elbows down toward your waist, stretching the band behind your head while squeezing your shoulder blades together. Slowly raise your arms back overhead and repeat for 15 reps.
“No matter what your fitness level, resistance bands are a great piece of equipment to use,” says exercise physiologist Christopher Travers, MS.
3. Mini Band Bicep Curl
Kneel on the ground with your right foot forward, left knee resting on the mat. Place the band under the arch of your right foot and hold it with your right hand.
Movement: With your elbow resting on your thigh, slowly curl your right hand up toward your shoulder, squeezing your biceps at the top. Lower back down with control. Perform 15 reps on each side.
2. Mini Band Tricep Pull Down
Stand with feet hip-width apart and your arms raised overhead. Wrap the mini band around your wrists.
Movement: Pull your elbows down toward your waist, stretching the band behind your head while squeezing your shoulder blades together. Slowly raise your arms back overhead and repeat for 15 reps.
1. Mini Band Chest Press
Stand tall with your feet hip-width apart. Place the mini band around your forearms near your elbows, and bend your arms at a 90-degree angle in front of you, elbows level with your shoulders.
Movement: Keeping your shoulders down and relaxed, pull your arms apart, opening them up until you look like you’re forming a goal post. Slowly return to the starting position. Perform 15 reps.
How to Make the Most of Your Workout
Here are a few tips to keep in mind:
- Warm-up: Start with 5–10 minutes of light cardio to get your blood flowing and prepare your muscles.
- Do each exercise: Perform each of the five exercises for 15 reps, resting for 30 seconds between each move.
- Repeat the circuit: Complete the entire circuit 2–3 times, depending on how much time you have.
- Cool down: Finish with some gentle stretches, focusing on your shoulders, arms, and back to help reduce any tension.
It’s not about speed. Controlled, slow movements will help you engage the right muscles and prevent injury.
Focus on your form
Proper form is key, especially with resistance training. Make sure you’re using the correct posture for each exercise. If something feels off, adjust until it feels right.
“With any type of exercise, you have to maintain proper form and posture, just like you would if you were using an exercise machine,” says Travers. “And the reps and resistance may change based on the individual. Just take your muscles to fatigue to get the most out of a session.”
Breathe!
Sometimes, in the middle of a tough set, we forget to breathe! Inhale as you reset and exhale as you push or pull through the movement.
Use a resistance level that challenges you
Not all mini bands are created equal. If you find that a band isn’t giving you enough resistance, it might be time to level up to a thicker band.
In Summary
And there you have it! Whether you’re traveling or just prefer working out at home, these mini band arm exercises can keep your upper body strong and toned.
