Exercise for arms – biceps, triceps, and shoulders

Exercise for arms without weights


Hello everyone, now I am going to share about how do we shape our arms thoroughly. There are plenty directions and topics you can see over the internet. But I have found the simple one that I am going to share with others. I think it is pretty easy for all of us, this arms exercise doesn’t use weight yet only using resistance band to do it. This exercise has three level based on beginner, intermediate, and advanced. Only now I want to write for the beginner.

This exercise for arms will train your two primary arms muscles, they are triceps and biceps. And the bonus is shoulders exercise that you will get too. These three moves are most effective way for getting toned arms. Follow the instructions below for training your triceps, biceps, and shoulders. With these three moves of arms exercise, I hope you will get toned arms in no time. Don’t forget to take your resistance band for this exercise!


exercise for arms - triceps biceps shoulders

Step 1 - Single-Arm Pull-Downs

Target: Triceps

  1. Stand with your feet shoulder-width apart, holding an end of a resistance band in each hand.
  2. Extend your left arm diagonally up and your right arm diagonally down, palms out.
  3. Bend your right elbow, bringing right fist and forearm in toward your chest.
  4. Do 8 to 10 reps.
  5. Reverse arms and repeat.

Step 2 – Resistance Band 180s

Target: Biceps

  1. Stand on the center of a resistance band, feet shoulder-width apart, arms down at sides. Hold an end of the band in each hand, palms facing each other.
  2. Bend both elbows, keeping them tucked into sides, to bring hands up toward shoulders while rotating wrists 180 degrees so that palms face out at the top, then lower.
  3. Do 8 to 10 reps.

Step 3 - Resistance Band Side Raises

Target: Shoulders

  1. Place the center of your feet on a resistance band and stand with feet shoulder-width apart. Hold an end of the band in each hand, arms straight down at sides, palms facing your body.
  2. Raise your arms straight out to the sides to chest height so that they are parallel to the floor.
  3. Hold for 2 counts - lower and repeat.
  4. Do 8 to 10 reps.

Next section, if you want more challenge for train your arm, check out this intermediate arms exercise

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