Short Arm Workout With Resistance Bands

I admit that since I started practising yoga, I haven’t been doing much of weight lifting or any other type of exercises. Not because it doesn’t interest me anymore but simply because yoga takes so much of my time that it’s hard to do anything more.

To see what I’ve been up to recently check my article about How To Find Balance In Your Life.


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However I begin to miss that and last week I did a short additional workout for my arms, using resistance bands. My arms are the weakest part of my body and even though yoga is a wonderful workout for building strength, I just needed to add some variety into my exercises.

My short workout consisted of 2 sets of 6 different exercises. All you need for this is a mat and a set of resistance bands chosen according to your strength level and you’re ready to go!

*If you don’t know what resistance bands to choose, I’m giving a few recommendations at the end of this article.



1. Squatted rowing (x 12)

During this exercise you will work on both your hands and your legs. Position your body in a squat (remember to keep your knees above your feet level). Place the band under your feet and hold both ends in your hands. Pull the band upwards keeping your wrists straight and bringing your shoulder blades together.

2. Kneeling overhead tricep extension (x 6 on each side)

This exercise will also work not only on your arms but also on your legs and your ABS. Adjust your resistance band according to your abilities. Kneel on one knee, keeping the other leg bent in front of you. Place the resistance band under your kneeling leg and hold both ends of the band in your hands. Pull the resistance band up above your head and down behind your head keeping your hands together. Change your leg and repeat.

Looking for a LEG WORKOUT with resistance band? Check out my article HERE.

3. Seated rowing (x 12)

Sit with your legs straight. Place your resistance band under your feet, cross both ends of the band and hold it in your hands firmly. Keeping your back straight, pull the band close to your stomach bringing your shoulder blades together. You can bend your knees slightly if it helps you.

Short Arm Workout With Resistance Bands

4. Russian twists (x 12, 6 on each side)

Sit with your back straight and your legs slightly bent and raised in front of you. If you find difficulty in keeping balance in this position, keep your legs on the ground. Place the resistance band under your feet and hold the other end of it in your hands. Pull the band making a twisting motion towards one side of your body, and then the other. Do 6 on each side.

5. Overhead tricep extension (x6 each arm)

This is a different type of tricep extension than the one we did before. Here you do one arm at a time. You can do this either in a standing, kneeling or sitting position. Hold the ends of the resistance band in both hands behind your back. Bend one arm in an “L” shape and hold it very firm while pulling the other arm up. Do 6 on each side.

6. One arm pull in a side lunge position (x6 on each side)

Place your body in a lunge position: right leg bent in front of you, left leg straight (foot placed in 90 degrees angle). Put the resistence band under the right foot (of the bent leg), and hold the other end of it in your left hand. Place your right elbow on the right thigh. Pull the band as far back as you can keeping your arm close to your body. Do 6 repetitions and switch sides.

Short Arm Workout With Resistance Bands


*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog. Explanation of exercises and muscle parts involvement has been taken from the Internet.


Types of resistance bands and which ones to choose:

There’s basically 6 types of resistance bands available on the market, however the three below are enough to keep at home for your workouts:


Short Loop Resistance Bands

Loop Resistance Bands


Those ones are perfect for lower body exercises since they are quite short. They can be wider or narrower and they usually come in 4-5 different resistance levels to choose from. The ones from Fit Simplify seem to be the most popular on Amazon and have over 7 thousand customer reviews and an overall score is 4.3 out of 5. What you get from Fit Simplify:

  • a set of 5 resistance bands in 5 different resistance levels (with instruction guide)
  • a carry bag
  • E-book and online workout videos


Flat Resistance Bands With No Handles

Resistance Bands Super Exercise Medium


This is the type I used for my short arm workout. They are perfect because you can easily adjust the length depending on the type of exercises you are doing. The ones from Super Exercise have over 500 customer reviews and an overall score of 4.6 out of 5. What you get from Super Exercise:

  • 7 ft. long latex free resistance band with the resistance level of your choice
  • black resealable pouch with a matching carabiner
  • resistance band workout e-book
  • discounts when you buy 2 bands or more


Resistance Tubes With Handles

Resistance Bands With Handles Bodylastics

Those ones are perfect for the whole body and they can be also attached to the door which gives more exercise possibilities. The ones from Bodylastics are extremely popular on Amazon. They have over 2 thousand customer reviews and an overall score of 4.8 out of 5. What you get from Bodylastics:

  • various sets of resistance bands to choose from (5,6,7, or 12 items) with user manual
  • a carrying bag
  • ankle straps
  • a door anchor
  • 30 days 100% money back guarantee


Hope you find my article helpful. If you have any favourite resistance band exercises, please share it with me in a comment below.

All the best,



Short Arm Workout With Resistance Band

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2 Comment

  1. Reply
    GiGi Eats
    February 12, 2019 at 4:49 pm

    I need to buy some resistance bands. Used to have them at my old place – but now that we have a house, I need to buy some more work out equipment! And resistance bands are just so versatile!

    1. Reply
      February 14, 2019 at 11:48 am

      I’m glad to hear that and I hope my post helps you find the right ones. I love working out with resistance bands. They make such a huge difference.

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