Resistance Band Arm Workout - Triceps, Biceps, Shoulders
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- Опубліковано 24 кві 2020
- This resistance band arm workout focuses on triceps, biceps and shoulders. It's the follow up to this popular workout that's mostly shoulders & back: bit.ly/2S6MrAF
This workout is broken up into three circuits: triceps, biceps, shoulders. You'll do the first two on the right, then the left, then finish centered with the shoulder circuit.
You do each exercise for 15-20 seconds (specified below). Do the exercises back to back, rest 15 seconds, then repeat. In total, you'll complete each circuit three times.
This workout will take you 20 minutes. Rest for 30 seconds in between each circuit (or longer if needed-just pause the video).
WORKOUT BREAKDOWN
See 1:52 in the video for a preview of all the exercises.
Circuit 1 - triceps, 20 sec each exercise
-Triceps Kickbacks
-Triceps Bend - Stretch
-Straight Lifts
Circuit 2 - biceps/shoulders, 15 sec each exercise
-Serve the Platter
-Serve Pulses
-Lateral Extension
-Lateral Pulses
Repeat Circuits 1 & 2 on left arm
Circuit 3 - shoulders, 15 sec each exercise
-Overhead Raise
-Overhead Pull
-Pull at Chest Height
As with all workouts, make sure to warm up beforehand. I have two on my channel:
-5-Min Warm Up bit.ly/2svyr9D
-7-Min Gentle Warm Up (no jumping) bit.ly/2ODQl2H
A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
-bit.ly/2DDObJW
Full blog post: pumpsandiron.com/2020/04/25/r...
EQUIPMENT NEEDED:
link is affiliate
-Resistance band loop amzn.to/2r952Ai (I've linked to the ones I like for upper body work-they aren't too heavy so you can get a decent range of motion with them)
IF YOU LIKED THIS WORKOUT:
-Another upper body workout with a mini band focusing on shoulders and back: bit.ly/2S6MrAF
-Upper body and core workout with a resistance band loop: bit.ly/2S5wYks
LET'S HANG OUT!
-Follow me on Instagram / nicolepearce
-Follow me on TikTok / nicolepearcemovement
INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Weero & Mitte - Our Di...
Free Download / Stream: ncs.io/OurDiveYO
Start: "Oh, cool, I'll start with medium."
35 seconds in: "Ooh, better switch to light for this one."
90 seconds in: "OK, just hand me the x-light one over there."
😂 I feel this! My "medium" band is from a set that in general is fairly light-otherwise there's no way I'd be using a blue for this!
@@nicolepearcemovement Loved the workout, though! It wrecked my triceps in a good way.
This was my case too. Wicked workout, will look for part 1.
"You can drop down to a lighter band"
Me: I ain't no bitch!
Me after 2 sets: Okay maybe a little
😅😂 same
HAHA this is so me!
Yep, I dropped WAAAY down!
hahahahaha the same here
Hi Caroline! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
My husband and I have been doing this exact video what feels like every day 🤣 he is SO determined to get through the whole video perfectly lol. We know all your little phrases before you say them because we have watched it so many times haha
I won’t lie... when you were just running through the motions I considered doing a different video. But then I decided I could use an easier day. Well HA! Joke’s on me! My arms are ON FIRE! I’m now subscribed and look forward to adding your workouts in with routine!
Hi Mandi! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
I'm 70 years old and am used to biking nine miles every other day. Now I've got you on the days I don't bike. I've looked around You Tube a lot and your program seems to be one that helps me quite a bit. Thank you for all your efforts. Semper fidelis
This set comes with 5 bands of varying resistance, a storage bag, ua-cam.com/users/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
Nicola: go down to lighter band if your struggle
Me: I AM ALREADY ON LOWER BAND !! my shoulder are burning an honestly felt like I was doing it properly. Day 1
You are so underrated. It can be so hard to get a good upper body workout at home but this one was challenging! Thank you
Holy arms! I never use my extra light band, but it was my only way to get through haha
Avery Doyle lol agreed
Me too! My arms are currently on fire and shaking so bad!!
Never thought I would use the extra light until this workout.
Gotta start somewhere 🙂
Me too
This is a tougher (and I'm sure more effective) workout than all the ones I've tried by huge guys with huge muscles. As someone who has taken up weight training after 65 I can vouch for the fact that muscles don't necessarily atrophy as we get older. I have developed more muscle in the last five years than I've ever had in my life by working out at the gym a couple of times a week. This workout is every bit as serious as anything I've ever done in the gym. Thanks so much for this.
Have you seen results?
@@myriammenelas4054 Yes. Consistently working out 2 or 3 times a week does produce results.
@@catrionatalbot has y'a biceps and triceps toned? Like, is the bump showing up yet?
@@catrionatalbot did you diet?
@@myriammenelas4054 No. I have always been underweight by nature but I'm not nearly so skinny-looking now because of the added muscle in my shoulders, arms and legs. And I feel much more energetic.
Omg! I'm so glaaaad you've posted a new one! I've been using the video you posted for a year now (the one you said from a couple of years ago). I'm adding it to my regular strength training. I've been looking for other resistance band workout from other channels but yours is easier to follow, and I find it more effective. I like your authenticity with the struggle because it is indeed hard. Thank you!
I have been doing mini band workouts for the last year on UA-cam, and this is by far the best mb arm workout! Thank you!
Ouch!! I have now found a reason to use the light band. Cant wait to do this frequently so it gets easier. Fantastic workout!
Truly impressed! Thanks for the amazing workout
I thought I had strong arms, but I had to drop to my extra light band! Love it and will do it again and again and again!
Great arm workout, really felt in my shoulders and back. Highly effective, Nicole isn’t joking around, I was glad she said she’s struggling too!
Thank you somuch for wonderful sets for arms with mini band. This is the perfect workout if no dumbells :)
Great, I'll try this today! Thanks once again, quarantine is better with your videos. 😊
Awesome workout! Thank you, I'll be adding this to my regimen
amazing workout . really felt the burn . thank you very much x
Super good workout! Love the video you posted two years ago. And this one is even better👍
Great resistance band workout. One of the best one that I have came across.
Opps I thought light bands were useless, so I started with the x-heavy band. That was a great mistake, had to switch to the x-light band for the biceps circuit.
That was great. Loved your constant reminders. Thanks Nicole.
Oooh, thank you! I haven't felt like this since the gyms closed. This is so good! A new subscriber!
WOW THAT WAS AMAZING!! Just coming out of a year of an injured thumb and revisiting my upper body for the first time in a while. I was so pleased that this workout didn't re-aggravate the injury but was a terrific arm workout. Thank you!
Thank you so much for this! It kicked my butt and I really enjoyed it!
BURNER!! Thank you for showing new ways to use my bands :).
This video is amazing!! My arm workout will be greatly improved! Thank you
Honestly, my arms are gone... thank you!
Whoa! I usually use the black band for other people's workouts. I had the use the lime green one today!! I will definitely feel this one tomorrow, and I'm so grateful.
This is the best arms workout I’ve ever done. Hands down
This is the best workout I've ever done!!!
AARRRRRRRRMS are on fire and I'm loving it!
Wow this was a great workout and exactly what I was looking for! Thank you so much for making this! 😀❤️
Great workout. Different than a lot of others I've done, but still great. Thanks for the change of pace!
Wow amazing workout ! Never felt my arms burn like this before
Very good! Thank you Nicole!
HOLY CRAP! What a great workout! So glad I read the comment section to lower my weight in the bands to make it through it all. I used a Medium weight and was struggling on each of the last sets. Thanks so much!
This Video had my Arms BURNING 🥵!!! Thank you soooo much!
this is the REAL DEAL!!!! more like that please !!!
Great workout! Loved it!
Great simple workout!
Thank you!
thank you so much for this workout my tricep are starting to tone up
I'm glad to read the comments and see that everyone says it's a very tough workout, I was afraid I was just too out of shape and weak to do this. My shoulders and arms are burning but this tells me the workout is super effective! I will stick to it!
I think I've just figured out what I'm gonna do for a new challenge omg.. these band workouts are amazing
Awesome . The best workout with mini bands.
Great workout! Thanks!!
Amazing workout!!! It killed me but at the same time it went so fast, not boring at all!
Amazing 💛 love it!
YAY SO HAPPY THIS WAS POSTED
Awesome! You rock! Great moves.
Wow, that was intense! So good though, thank you.
🤩i love it. Thank you!!
My go-to resistance band arm workout!!
Nicole, you have gotten me through this pandemic with your workouts! Every morning, a different video or two, but I keep returning to your resistance band workouts. Thank you! :)
You're welcome! I'm so glad they've been helpful during this crazy year! ❤️
Excellent video and you are a great instructor
NICOLE YOU ARE A QUEEN. THANK YOU SO MUCH FOR THIS AMAZING BAND BURNOUT (ENDORPHINS ARE CLEARLY ON WHACK)!!!!!!!
haha YOU ARE SO WELCOME!
Fantastic...loved every single exercice. A bit longer session would be great ..thxxx
Thank you!It really helps!
Love this!! Appreciate the fact that you kept talking us through the work out, this is a REAL KILLER!! Was struggling even with my lightest band. WIll be doing this regularly from now on.
Yeah me too I used my light band and I still struggled with this workout
just bought new resistance bands. Thank you for making this video. :)
У меня ещё такой тренировки не было 😊, спасибо!
thanks!!! it was awesome!
Amazing workout! Towards the end I had to ditch the band AND the hand weight🤣 can’t wait to be able to get through the whole video...subscribed!
WOW! That was a great workout! I am following you for sure! I just received my resistance bands and was looking for videos to start strength training. So glad I came across yours!
Hi Deborah! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
LOVE this video!!!!
it burns! thanks so much!!
Surely these exercises touched and burnt the arms and shoulders like never before. I started with a medium band but had to drop it to just bare hands for the 2nd and 3rd rounds. Thanks for sharing it here. This must include a cooldown to calm the burn 🙂
wow! this was such a good workout that I can barely type this! Love this! thank you!
My arms are on FIRE THANK YOU! Such an awesome workout for someone who is at home not at the gym and needs to workout arms!! 😊 if first time reccomend light to x-light resistence bands!
Whoa! My arms are screaming! It has been way too long since I've worked out my arms. I used the lowest resistance band. Thank you for a great workout. New subscriber.
Wow, awesomeness , Nicole! You choreographed a highly effective, non-injurious and portable masterpiece! This routine can be adapted to all levels of capabilities. Thank you SO MUCH!
You're so welcome! So happy you enjoyed class!
Ouch! Great 20min work out thank you!!
Brilliant! Very, very effective!! Phew!
what a great workout! I have a suggestion tho, you could put some music and also time the resting part! ♥️
Great arm workout my arms totally felt it 😊🔥🔥🔥
wow awesome working out so sore thank you... feeling the burn lol
This burned crazy 💪🏻 Thankyou please keep such mini band upper body workouts coming!
I will! Glad you enjoyed class ❤️
been using this video for 2 years now. love it!!
So glad you love it!
I loved this workout. Thank you for your time and effort. I am plus sized and currently on a long weightloss journey. I have been working out regularly but hadn't been able to get the extension that I needed for arms. I really wanted to put more focus on my triceps without jumping into floor push-ups too soon. With you, I will have arm strength in no time. Thank you!!! I've subscribed.
I'm so glad the class is helpful!
this is so good!!!
My arms are burning!!! I tried not to focus on the timer but it's so hard not to lol great video!!
Nice workout, more useful than many others doped "trainer" sets........
I like it !!
I follow you in my daily routine workout, please upload some more workout vidoes...
Thank you
this worked me! nicole, thank you
This was so hard!! I love it. Thanks for a wonderful and intense at home workout! :)
Hi Ali! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
If you’re looking for a super hard arm workout^ this is the one!!!! So good
Hi Jen! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
Whoaaaa the burrrrn. Quick but a very good challenge. Thanks!
Did this during quarantine, did not regret.
This is an amazing workout! The burn is real. Thanks Nicole!
Have you seen results?
My arms are on fire !
Thank you :-)
Woooooooo! Angela Basset arms here I come !!!! Thank you !
Thank u very muchhh
OH MY GOSH my arms burn so bad!!! AMAZING WORKOUT I love how you use those bands! Great ideas!
Did this workout gave you results?
I can feel my arms getting stronger and stronger :) Thank you Nicole for the video. I always felt like I never get opportunities to use my arms in daily life, but this workout has been super helpful to strengthen my arms and use those muscles that have been neglected.
Wow Kirsten! I am a man and just saw this lesson because my younger sister does this workout! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even with both my arms together 😟
THIS WAS A KILLER GOOD WORKOUT