12 Exercises with Rubber Bands for Arms and Back

With this exercise you will strengthen arm muscles, working the branchial biceps. Use a CrossFit rubber closed in a circular shape. If you are a beginner, you can use low resistance rubber bands and, as you gain experience and ability, you can increase the resistance level of the rubber band. Follow these steps to perform this excellent arm exercise at home:

1. Stand up. Step on the rubber with both feet, spreading your legs the same distance as your shoulder width. The more you spread your feet, the more intensity you will give to the exercise.
2. Hold the rubber band in each hand with your palms facing up.
3. Stick your elbows to the sides of your body and do not move them while doing the exercise.
4. Keep your back straight.
5. Bend both arms up to shoulder height (arm flexion-extensions).
6. Perform 20 repetitions of this exercise and stop.
7. Rest 10 seconds and repeat the entire exercise.
8. Perform four sets of 10 reps for each set.

This exercise is used to work the muscles of the back, specifically the trapezius, rhomboids, and levator scapulae. We suggest you use elastic fitness bands that are open at the ends and with handles, but the ones you have will work for you. The steps to perform this exercise with elastic bands to do at home are:

1. Stand up.
2. Grab the ends of the rubber band with each hand.
3. Step forward with one foot and step on the center of the rubber.
4. Lean your back forward, about 45 degrees.
5. Bend your elbows to the side, bringing them back. The hands holding the rubber bands should reach up to the height of your chest.
6. Do four sets of 15 reps each, resting for about 10 seconds between reps.

If you want to increase the intensity of this exercise, take more rubber so that there is more resistance when stretching.

Image: Trainido

This exercise with rubber bands for arms works the triceps and anconeus muscles. By performing the following steps, you will correctly execute the downward triceps extension:

1. Locate a surface at a height of one meter above your head. Hold or tie one end of the elastic band there.
2. Stand about 50 cm in front of the elastic band, with one foot forward and the other back, and with the body slightly bent forward.
3. Take the dangling end of the rubber band with one hand.
4. Take a breath and extend your elbows down, applying force and without separating them from your body.
5. Return the arm to the starting position, exhaling the breath taken.
6. Do four sets of 10 reps each for each arm.

You can take advantage of rubber bands to work a wide variety of muscle areas in your body. Discover the most effective Elastic Band Exercises for glutes here.

Image: Avinal SA

The muscles exercised by this type of training with elastic bands They are the deltoids, the branchial biceps, the triceps and the pectorals. You should use an elastic band that measures a little more than twice the height from the floor to your shoulders. Preferably, they should have handles at their ends.

To do this exercise using elastic bands, follow these steps:

1. Stand up.
2. Step on the rubber with your feet, spreading your legs the same distance as your shoulder width.
3. Grab the ends of the elastic band and bring them up to the height of your shoulders, bending the elbows and with the palms of the hand facing forward.
4. To gain stability, contract your abdomen.
5. Take a breath and fully extend your arms up and bring your hands together with your palms facing inward.
6. Lower your hands back to shoulder height as you breathe out.
7. Do four sets of 10 reps each.

Active and strengthens the muscles of the back and arms as are the biceps, lats and trapezius. This exercise offers medium to strong resistance. It is advisable to use a closed circular elastic band. Follow these instructions to do the low row with rubber bands:

1. Sit on the floor.
2. Extend your legs forward and bring them together.
3. Wrap the rubber band around your feet and hold the ends with your arms extended so that the rubber band is taut.
4. Keep your back as straight as possible.
5. Bend your elbows, bringing your arms toward your abdomen. Stay in this position for a moment.
6. Return your arms to the starting position.
7. Do four sets of 10 reps each. When you master this exercise you can increase the number of repetitions to 20 for each set.

If you want to continue with the exercises with elastic bands, we invite you to read our article How to do sit-ups with an elastic band.

This is a single joint exercise that works the lateral deltoid of the shoulder. To perform this exercise, you can use bands with or without handles at the ends. Follow the steps below:

1. Stand up and step on the elastic band with your feet in the center.
2. Grab the rubber at both ends with your palms facing inward.
3. With a straight back, raise your arms to the sides of your body until they exceed the height of your shoulders.
4. Lower them to the starting position.
5. Do four sets of 10 reps each.

With these exercises with elastic bands for arms, you will work the branchial biceps (flexor muscles) and triceps (extensor muscles), flexor muscles of the wrist, brachioradialis, deltoids, upper trapezius, middle trapezius and scapular levator. Follow the directions below to strengthen your arm muscles:

1. Stand up and step on the rubber with both feet across the center of the rubber.
2. Grab the ends of the band with each hand, but palms facing inward.
3. Keep your elbows close to your sides and do not move them while doing the exercise.
4. Keep your back straight.
5. Bend both arms up to shoulder height (arm flexion-extensions).
6. Do 20 repetitions of this exercise and stop.
7. Rest 10 seconds and repeat the entire exercise.
8. Do four sets of 10 reps each.

If you want to discover more exercises to tone your arms, you cannot miss our article The best exercises to strengthen your arms.

This exercise allows you strengthen and work the back of the arm, specifically the triceps brachii. The elastic band can be of any type, but it must be long enough to exceed the height of the body. To perform this exercise you must do the following steps:

1. Stand up and slightly spread your legs.
2. Step on the end of the elastic band with the foot corresponding to the side of the arm to be worked, in such a way that the rest of the elastic band is behind the body. You can also hold the band with your other hand and hold it in your lower back.
3. Keep your back completely straight.
4. Bring your arm to head level, bend your elbow so that it is pointing upward and your hand is directed backward.
5. Take the elastic band from behind with your hand.
6. Proceed to pull the elastic band upwards until the arm is stretched out.
7. Do 10 reps of this exercise and switch arms and feet.
8. Perform four sets of 10 reps each per arm.
9. You can also do this exercise by exercising both hands at the same time.

This exercise is designed to work all three heads of the triceps. It also works the biceps brachii. You must perform this exercise lying down and place a fitband or elastic band under your head. Next, we explain how you should do the French press with elastic bands step by step:

1. Lie on your back on a flat bench or exercise mat.
2. Pass the fitband under your head, just above your ears.
3. Bend your elbows and bring your hands toward your head to hold both ends of the elastic band.
4. Extend your arms up as far as you can, without taking your head off the ground. Take a deep breath as you do the movement.
5. Return to the starting position by exhaling the air.
6. Perform four sets of 15 reps each.

Image: Trainerclub

With this exercise with elastic bands for arms and back, you will exercise muscles such as the serratus major and rhomboids, as well as the anterior deltoid and the pectoralis. To perform the front raise you must follow the …