5 Mini Band Arm Exercises You Can Do Anywhere

Sure, booty bands are great for your butt, but they are also great for toning your entire body — here are 5 mini band arm exercises you can do ANYWHERE.

Are you as obsessed with booty bands as I am??

I’m guessing your answer is YES — considering booty band workouts are consistently the most popular workouts month after month around here.

It’s totally understandable… booty bands (aka mini bands) can be an amazing piece of equipment to tone up your backside and build the butt of your dreams. (Not to mention they are perfect for throwing in your suitcase — no excuses now! 😉 )

But what about sculpting amazing arms?

Or getting those beautiful back muscles that you can flaunt all summer long?

Well don’t worry babe, I’ve got you! As a personal trainer for over 15 years I have found that there are actually a ton of arm exercises that you can do with booty bands — and today I’m sharing 5 of the best upper body exercises using only a mini band!

How do You Use Mini Resistance Bands for Arms?

You can use mini resistance bands in many of the same ways that you can use dumbbells, just with a little different technique.

These 5 mini band arm exercises are similar to many exercises you have probably done with free weights or with cable machines at the gym, only they are performed a little differently. 

Each exercise I will guide you through and coach you how to perform it with a booty band instead of machines or dumbbells, so that you can always get in an amazing workout no matter where you are. 

This workout is great for anyone, beginner exercisers and advanced alike. All you need to increase the intensity is a heavier booty band.

Do resistance bands tone your arms?

Yes, absolutely! Resistance bands are great because you have resistance in both directions of the movement, the concentric and eccentric contractions. Meaning you have constant tension on your muscles through the entire range of motion for each exercise.

Creating constant tension means the effectiveness of each repetition is improved. 

When working with resistance bands it’s important to aim for constant tension to create maximum effectiveness. So during your booty band workouts try to prevent the band from every going slack.

Resistance band exercises also challenge your stability in many ways too. Working through both the concentric and eccentric movements you’ll be forced to keep the band in alignment and to have control of your movements so your stabilizers will be working overtime in each repetition.

Other benefits using resistance bands:

Other great benefits for using resistance bands or loops is that they are extremely small, light weight, and take up virtually no space. 

You can get a great workout in without having to go to the gym at all. You can get a great sweat in the comfort of your own home with VERY minimal workout equipment.

Mini bands are also great to have when you travel, because as I said they take up no space and weight only a few ounces. So you will ALWAYS have equipment for a great workout.

If you like this workout you will love…

The Booty Band Program

  • 8 Weeks of Full Body Workouts that will tone every inch of your body — with a HUGE emphasis on lifting + sculpting your booty!
  • Strength Workouts to tone + tighten
  • Fat Burning HIIT Workouts to boost your metabolism!

Resistance Loop Band Workout

Equipment Needed:

A Booty Band, also called and mini band, or loop band.

I recommend using a medium resistance band, but if you have a set you can easily switch out which band you use for each exercise if needed based on your strength for each muscles group.

If you need a set, I recommend this set from Amazon. I have used many different brans and this brand is one of the best.

Workout Instructions:

You can easily follow the workout video below, or you can perform these exercises on your own at your own pace.

In the video I will demonstrate each exercise and give you cues to follow along for the entire routine.


Mini Band Arm Workout

Rear Shoulder Fly

Targets: rear deltoids, upper and lower traps, rhomboids

Standing tall with your feet hip distance apart and abs engaged, place the band around your forearms near your elbows. Keep your arms bent at 90 degrees and bring them straight in front of you, so that your elbows are shoulder-width apart. Squeeze your shoulder blades together and open your arms out wide into a goal post position, stretching the band across your chest and pause slightly. Slowly bring your arms back narrow to your starting position and repeat 15 times. Remember: Think of keeping your shoulder blades down, and really squeezing those shoulder blades together each and every rep.

Mini Band Lat Pull Down

Targets: latissimus dorsi (upper back muscles)

Stand tall with your abs pulled in and your feet shoulder-width apart. Place the booty band around your wrists and bring your arms with a slight bend overhead shoulder-width apart, palms facing forward. Pull your elbows down by your waistline, widening the band and pulling it behind your head. Be sure you engage your lats, pulling your shoulder blades down your back, focusing on using your back muscles. Complete 15 repetitions.

Mini Band Bicep Curl

Targets:biceps (the front of the upper arm)

These next three exercises are single-arm exercises, so start with your right arm first. Come down into a kneeling position with yourRIGH knee bent and RIGHT foot in front, and your LEFT knee on the mat, behind. Place one end of the band under the arch of your front foot. Grab the other end of the band with your RIGHT hand and place your RIGHT elbow on your RIGHT knee. Start with your arm extended towards the floor and your palm facing into the center. Use your biceps to hinge at your elbow and pull the band to curl your arm up. Complete 15 repetitions, and repeat on the left. Remember: Keep your torso upright, and your core engaged.

Mini Band Tricep Extension

Targets:triceps (the back of the upper arm)

Standing with your feet hip distance apart, hold the booty band in your RIGHT hand, then cross your hand over to your LEFT shoulder. Keep your RIGHT hand anchored at the shoulder as you hold the other end of the band in your LEFT hand. Use your tricep muscle to pull the band down away from your shoulder. Be sure to squeeze the back of your arm. Then with control bring it back up to your shoulder. Repeat 15 times before switching sides. Remember: Be sure to keep your right shoulder pulled back so that your shoulders and torso are parallel tp the wall in front of you.

Mini Band Chest Press

Targets: chest

Start standing with your feet hip-width and put your LEFT arm through the band and place one end around the back of your shoulder. Bring your RIGHT hand up to cup the top of your shoulder and hold the band in place. Grab the other end of the band with your LEFT hand and lift your elbow out to the side at shoulder height. You should have about a 90 degree bend in your elbow, with your palm facing down. Keep your shoulder steady as you use your chest and arm muscles to press against the band and straighten your arm. With control, bend your arm back in, making sure your elbow doesn’t drop down. Your arm should be parallel to the floor the entire time. Complete 15 repetitions, then switch sides.

Have you ever done any of these mini band arm exercises before?



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