Arm Workouts

Arm exercises with resistance ropes, explode the biceps and triceps muscles with this wonderful program 2021

Many people choose arm exercises with resistance bands. Since they don’t need to go to the gym, resistance rope arm exercises that use elastic ropes can be a good way to target your arm muscles.

Arm resistance rope exercises are suitable for beginners and advanced students who want to start their training program , and people who want to do exercises with simple equipment without having to go to the gym.

Keep in mind that you must focus on targeting all areas of your arm. These exercises below target your entire arm muscles, so feel free to try them.

Perform resistance bands arm exercises for 30 to 40 minutes, once or twice a week, depending on your desire and goals. Allow your body to rest between groups.

Important advice: Pay attention to your diet well, as it is key to building muscle .

Also: If you benefited from this article, do not forget to share it with your friends on social media, I will be happy with that and I will work hard to provide the best articles on healthy nutrition and sports.Related articles

How do I start my resistance bands arm exercise program

This program is suitable for people who want to get used to regular arm exercises with resistance bands.

You can do these exercises anywhere, anytime:

  • 1- You need resistance rope with gym chair + mat
  • 2- Start practicing each exercise for 30 seconds to a minute.
  • 3- Rest for 30 seconds to a minute maximum.
  • 4- Repeat each group 3 to 4 times. 12 to 15 repetitions (you can increase the number of iterations and combinations to your liking).

A comprehensive look at the elastic resistance ropes

Resistance Bands Arm Exercises - An overview of elastic resistance bands
Resistance Bands Arm Exercises – An overview of elastic resistance bands

Resistance bands are cheap and effective for a wide variety of exercises and are a good tool for increasing strength and building muscle . You can also use them in Hith exercises “exercises high intensity” HIIT If you want to improve the fitness of your heart and burn a lot of calories .

Resistance ropes of portable fitness equipment. You can carry it in your luggage wherever you go. If you are a beginner and do not know how to exercise resistance ropes then I am here to help. 

It is best that the entire exercise should not take more than 30 minutes, as you progress through the exercise you can increase the rounds, or add some new sets.

The types of resistance ropes you will need for this training program

All resistance bands work the same way, but they are not the same. You can have twisted types or different sizes and strengths, or a straight ribbon with two ends. 

Some resistance ropes often have handles to make them easier to grip. The color of the belt is a testament to how strong it is: black and blue tend to present more resistance than red and green, which in turn are stronger than yellow. But this is not always the case, so be sure to purchase resistance ropes that are appropriate for your fitness level.

In the arm resistance ropes exercises below, two types of ropes are used: 

Large loop bar has no handles. You can stand on it to do back, arm and chest exercises …

Long loop strap with handles. This tape can be increased and decreased.  The long bar is good for the muscles of the arms, shoulders and legs …

You can find a wonderful collection of Resistance Ropes from Amazon and Noon while taking advantage of the best offers and coupons on our site. All you have to do is access the links attached to the article and purchase what you need.

Buy resistance ropes from the Saudi Amazon site

Resistance ropes for hips exercises, ideal for a butt workout or squat, can be used in many locations

Resistance ropes set with tubular training ropes, 11 pieces

Resistance belt with maximum strength of 100lbs with 5 tubes for fitness exercises, foam handles, ankle straps, door mount, carrying case and exercise guide

Somaz Home Fitness & Resistance Exercise Ropes, Stretches, Strength Training, Physical Therapy, Hip Ropes for Squad and Yoga Natural Latex Circular Belts for Exercise

Buy resistance ropes from Noon Egypt (to benefit from a 10% discount, enter the code for the site, AK355 )

10-Piece Fitness Resistance Bands Set 47inch

11-Piece Resistance Fitness Band Set Belt length: 1.2 metersmeter

2-Tubes Bands Latex Pedal Pull Rope

11Pcs Resistance Band Set, Heavy Duty Exercise Equipment With Cloth Cover, Door Anchor, Ankle Band And Resistance Band Carrying Case

The best arm exercises with resistance ropes

Biceps exercises

1. One-arm biceps curl

Arm biceps curl - One-arm biceps curl
Arm biceps curl – One-arm biceps curl

Stand with feet shoulder width apart with both feet on the resistance band. 

Hold the tape in one hand and hold it with your arm down on your side, with your palm facing forward. 

Bend the elbow and bring your arm toward your shoulders until you get a good contraction of the biceps. 

Slowly get down to the start.

2. Standing biceps curl

Arm exercises with resistance ropes - biceps curl exercises - Standing biceps curl
Arm exercises with resistance ropes – biceps curl exercises – Standing biceps curl

Stand with your feet shoulder width apart and centered on the bar.

Hold the handle in each hand, starting with your arms down at your sides.

With your palm facing in front of you, pull your arm toward your shoulders by twisting the elbow until you get a good contraction of the biceps.

Go slowly to the starting point.

Do 12 to 15 repetitions of 3 sets.

3. The Concentration curl exercise

Resistance Rope Arm Exercises - Biceps Exercises - Concentration Curla Exercise
Resistance Rope Arm Exercises – Biceps Exercises – Concentration Curla Exercise

Sit at the end of a flat bench with your legs V-shaped. The bend can also be the pictured figure.

Hold the rope in one hand and move forward slightly.

Place your palm on your center, place your elbow on the inside of your thigh.

Rest your other hand or elbow on the other thigh for stability. While keeping your upper body still, slowly pull the resistance cord toward your shoulder.

While raising your hand, rotate your wrist slightly until you finish lifting with your palm resting on your shoulder.

Pause for a while, squeeze the muscle a little, and then slowly lower your hand.

4. The Hummer Curl

Resistance Rope Arm Exercises - Biceps Exercises - Hummer Curl Exercise
Resistance Rope Arm Exercises – Biceps Exercises – Hummer Curl Exercise

The same Standing biceps curl exercise, but this time with a different grip, this exercise is considered one of the best resistance-cords arm exercises, as it targets the Brachialis muscle well.

Stand with your feet shoulder width apart and centered on the bar. But this time the palm is sideways, as shown in the figure.

Hold the resistance rope handle in each hand, starting with your arms down at your sides.

With your palm facing in front of you, pull your arm toward your shoulders by twisting the elbow until you get a good contraction of the biceps.

Slowly descend to the starting point.

Do 12 to 15 repetitions of 3 sets 

Triceps exercises

5. Overhead triceps extension

Resistance bands arm exercises - triceps extension - overhead triceps extension
Resistance bands arm exercises – triceps extension – overhead triceps extension

Stand on the center of the elastic cord with both feet.

Hold the handle in each hand and extend your arms up, with your elbows bent so that your hands are behind your neck.

With your palm facing up to the ceiling, press your arms straight until fully extended.

Go back to your starting point.

Repeat 12 to 15 repetitions. You can move each hand separately as in the picture.

6. Triceps kickback

Resistance Rope Arm - Triceps Kickback
Resistance Arm exercises – triceps – Triceps kickback

Stand in a forward lunge position with your right foot facing the front, over the center of the bar.

Grasping each end of the tape, place your arm at your sides, palms facing behind you.

Bend your elbow so that your forearm is parallel to the floor.

Next, press your arm, and push the bar behind your body until your arm is fully extended.

Repeat the exercise from 12 to 15 repetitions.

7. Triceps Pushdown

Resistance Rope Arm Exercises - Triceps Pushdown
Resistance Rope Arm Exercises – Triceps Pushdown

Install the cord on top of the door.

Make a slight forward tilt and make sure your back is straight, with the elbows and upper arms close to your body.

Focusing on the triceps muscle, pull the rope down until it touches your thighs, then hold for one second.

Slowly return to the starting position.

Tip: While moving, try to keep your upper arm flat and close to your torso.

Another tip

These exercises will provide you with everything you need to work better and gain massive arm muscles.

As you progress through the resistance rope arm exercises, continue to challenge yourself by increasing the resistance or the number of reps and sets, but do so with caution. If you have joint problems consult your doctor or physical therapist before performing these exercises. 

You can do these exercises at home without having to go to the gym.

Coach Harun hopes that you will benefit as much as possible from the arm exercises with resistance ropes, and let you know that with commitment and patience you will achieve the best results.

If you benefited from this article, do not forget to share it with your friends on social media, I will be happy with that, and I will work hard to provide the best articles on healthy nutrition and sports.

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button