4 Exercise Band Exercises for Toned Arms

By Hayley Townsend |

Keep your arms looking and feeling strong with this 4-minute workout.

The benefits of strong, sculpted arms go far beyond aesthetics. Building and maintaining muscle in your arms helps you stay independent longer and continue doing the things you love. This quick routine will increase your muscle tone with exercises that build strength and endurance in the upper body.

Equipment needed: Exercise band.

Bicep Curls

Stand with your feet on top of your band at hip-distance apart. Grab ahold of the handles and curl both arms up, drawing the handles to your shoulders. Then, relax your arms down. Perform 3-5 bicep curls. Then, bring your handles to waist-level and pulse three times. To pulse here: Pull the handles up a few inches and then release. Repeat 3-5 sets of pulses.

Shoulder Flexion

Bring your feet closer together on the tubing and take hold of the handles. Extend your left arm forward, then slowly release. Next, stretch your right arm forward, and then gently release. Keep your spine straight and engage your core muscles as you move through 3-5 shoulder flexions on each side. Then, extend your left arm forward again and pulse. To pulse here: Pull your arm up a few inches, then release down a few inches. Repeat 3 pulses per set and perform 3-5 sets on both shoulders.

Triceps Extension

Hold one resistance band handle and most of the tubing in your left hand. Place your left hand (still holding most of the tubing) on your right shoulder. Grab the other band handle with your right hand. Stand tall and inhale. As you exhale, straighten your right arm down, then inhale and allow your arm to bend and release. Repeat the triceps extension 3-5 times. Now, it’s time to pulse! Straighten your right arm down, then allow your elbow to bend very slightly, then release. Pulse 3 times per set and repeat 3-5 sets with both arms.

Chest Press

Wrap your tubing around your back and pull the handles under your arms. Grab each handle and cinch the tubing to create more resistance. You should have a handle and some of the tubing in each hand. Anchor your feet to the floor, bend your knees slightly and extend both arms forward, pushing the handles away from your body. Then, release. Allow your elbows to bend and bring the handles to your shoulders. Repeat the chest press 3-5 times. Then, push forward and pulse. To pulse here: Push the band handles away from your body, then release very slightly and push forward again. Pulse 3 times per set, for 3-5 sets.

Move through this series of exercises 2-3 times for a longer workout that will build strength and endurance in your upper body.

Subscribe to our newsletter
It's quick and easy. You could be one of the 13 million people who are eligible.
Already a member? Click to discover our 15,000+ participating locations.

Follow Us

When standing exercises are difficult, try this seated arm workout.

Check Your SilverSneakers Eligibility Instantly

Members can get hundreds of On-Demand video workouts and access to full-length SilverSneakers LIVE fitness classes and workshops. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get exclusive fitness content by logging in to or creating your online account here.

You may already be eligible for the SilverSneakers benefit. CHECK YOUR  ELIGIBILITY