Resistance Band Arm Workout - Triceps, Biceps, Shoulders

Рет қаралды 443,244

4 жыл бұрын

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

Пікірлер: 318

@chadhays2341 3 жыл бұрын

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."

@nicolepearcemovement 3 жыл бұрын

😂 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!

@chadhays2341 3 жыл бұрын

@@nicolepearcemovement Loved the workout, though! It wrecked my triceps in a good way.

@m.fernandagallegosp.4061 3 жыл бұрын

This was my case too. Wicked workout, will look for part 1.

@allisonsturkey7235 4 жыл бұрын

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

@seamandi 4 жыл бұрын

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!

@rupinjeremiah9589 Жыл бұрын

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 😟

@carolinem1338 3 жыл бұрын

"You can drop down to a lighter band" Me: I ain't no bitch! Me after 2 sets: Okay maybe a little

@emms8 3 жыл бұрын

😅😂 same

@BobaTheBird 3 жыл бұрын

HAHA this is so me!

@mmemarks71 2 жыл бұрын

Yep, I dropped WAAAY down!

@leonorsousa1972 2 жыл бұрын

hahahahaha the same here

@rupinjeremiah9589 Жыл бұрын

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 😟

@averydoyle8834 4 жыл бұрын

Holy arms! I never use my extra light band, but it was my only way to get through haha

@paolaflechas3218 4 жыл бұрын

Avery Doyle lol agreed

@clareryan2089 4 жыл бұрын

Me too! My arms are currently on fire and shaking so bad!!

@mythilieaswaran4524 4 жыл бұрын

Never thought I would use the extra light until this workout.

@mifi4216 4 жыл бұрын

Gotta start somewhere 🙂

@ranminiwijesinghe1340 3 жыл бұрын

Me too

@jonathanfegelein9361 10 ай бұрын

This set comes with 5 bands of varying resistance, a storage bag, kzfaq.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y 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.

@marklyon6344 4 жыл бұрын

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

@denisselamas8142 4 жыл бұрын

Truly impressed! Thanks for the amazing workout

@joiemoi6286 4 жыл бұрын

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!

@tomassmith5025 4 жыл бұрын

Thank you!It really helps!

@caslizkid 4 жыл бұрын

Ouch!! I have now found a reason to use the light band. Cant wait to do this frequently so it gets easier. Fantastic workout!

@ruthyotero 4 жыл бұрын

That was great. Loved your constant reminders. Thanks Nicole.

@a_meili9781 4 жыл бұрын

This is the best workout I've ever done!!!

@jillnuti1666 4 жыл бұрын

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!

@dougwilliams421 3 жыл бұрын

I have been doing mini band workouts for the last year on KZfaq, and this is by far the best mb arm workout! Thank you!

@ellieenli4010 3 жыл бұрын

Great resistance band workout. One of the best one that I have came across.

@AnOuRieL85 4 жыл бұрын

this is the REAL DEAL!!!! more like that please !!!

@sabcayen9814 3 жыл бұрын

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.

@binawade9759 4 жыл бұрын

Thank you!

@dominationxglow Жыл бұрын

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

@jonahlange7898 2 ай бұрын

Great workout. Different than a lot of others I've done, but still great. Thanks for the change of pace!

@judyreuben1 3 жыл бұрын

amazing workout . really felt the burn . thank you very much x

@Patricia-7288 3 жыл бұрын

Awesome workout! Thank you, I'll be adding this to my regimen

@natoik2 4 жыл бұрын

Very good! Thank you Nicole!

@traveller3891 4 жыл бұрын

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

@happybakery6387 4 жыл бұрын

Great, I'll try this today! Thanks once again, quarantine is better with your videos. 😊

@lesleydallas5046 3 жыл бұрын

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!

@JumpChiicky 4 жыл бұрын

BURNER!! Thank you for showing new ways to use my bands :).

@sofiabhalwani6437 4 жыл бұрын

YAY SO HAPPY THIS WAS POSTED

@maryb1323 3 жыл бұрын

This Video had my Arms BURNING 🥵!!! Thank you soooo much!

@catrionatalbot 4 жыл бұрын

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.

@myriammenelas4054 3 жыл бұрын

Have you seen results?

@catrionatalbot 3 жыл бұрын

@@myriammenelas4054 Yes. Consistently working out 2 or 3 times a week does produce results.

@jananipriya368 3 жыл бұрын

@@catrionatalbot has y'a biceps and triceps toned? Like, is the bump showing up yet?

@myriammenelas4054 3 жыл бұрын

@@catrionatalbot did you diet?

@catrionatalbot 3 жыл бұрын

@@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.

@Ankk 3 жыл бұрын

Awesome . The best workout with mini bands.

@VPFF-1 4 жыл бұрын

This video is amazing!! My arm workout will be greatly improved! Thank you

@user-zz7qy5kb7q 4 жыл бұрын

Thank you somuch for wonderful sets for arms with mini band. This is the perfect workout if no dumbells :)

@medkellal9107 2 жыл бұрын

Oooh, thank you! I haven't felt like this since the gyms closed. This is so good! A new subscriber!

@jambileon87 3 жыл бұрын

My go-to resistance band arm workout!!

@forrest1736 4 жыл бұрын

Super good workout! Love the video you posted two years ago. And this one is even better👍

@sreedevimina7044 4 жыл бұрын

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.

@maryannkeiser6152 2 жыл бұрын

LOVE this video!!!!

@Soungiimoya 2 жыл бұрын

Thank you

@arialmoguera 4 жыл бұрын

Amazing 💛 love it!

@KristiBergman 4 жыл бұрын

Wow this was a great workout and exactly what I was looking for! Thank you so much for making this! 😀❤️

@schol46 4 жыл бұрын

Great simple workout!

@cmbooth2000 3 жыл бұрын

Wow amazing workout ! Never felt my arms burn like this before

@laura2644 3 жыл бұрын

🤩i love it. Thank you!!

@SD-ut2qf 3 жыл бұрын

Awesome! You rock! Great moves.

@JulianaBeasley1967 4 жыл бұрын

Great workout! Thanks!!

@bemylittleprince 4 жыл бұрын

Great workout! Loved it!

@CDEEZII 4 жыл бұрын

AARRRRRRRRMS are on fire and I'm loving it!

@Myworthydream 4 жыл бұрын

Thank you so much for this! It kicked my butt and I really enjoyed it!

@haniehseilsepour4123 3 жыл бұрын

thanks!!! it was awesome!

@Lylianeth 3 жыл бұрын

I think I've just figured out what I'm gonna do for a new challenge omg.. these band workouts are amazing

@MaliaAbayon 4 жыл бұрын

it burns! thanks so much!!

@cheekbonesgoddess228 4 жыл бұрын

thank you so much for this workout my tricep are starting to tone up

@Kiky812 4 жыл бұрын

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!

@debilewis883 3 жыл бұрын

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! :)

@nicolepearcemovement 3 жыл бұрын

You're welcome! I'm so glad they've been helpful during this crazy year! ❤️

@jerrydeelame 3 жыл бұрын

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!

@dais8976 7 ай бұрын

been using this video for 2 years now. love it!!

@nicolepearcemovement 6 ай бұрын

So glad you love it!

@seemo5 2 жыл бұрын

I like it !!

@angelaholmes8888 3 ай бұрын

Great arm workout my arms totally felt it 😊🔥🔥🔥

@elenajabri2633 4 жыл бұрын

Amazing workout!!! It killed me but at the same time it went so fast, not boring at all!

@livea3596 3 жыл бұрын

Excellent video and you are a great instructor

@rachelridgwell5994 4 жыл бұрын

Ouch! Great 20min work out thank you!!

@glaizaelevado2261 4 жыл бұрын

just bought new resistance bands. Thank you for making this video. :)

@TheCrunchyCatholics 3 жыл бұрын

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!

@francoisesalager-meyer5262 Жыл бұрын

Fantastic...loved every single exercice. A bit longer session would be great ..thxxx

@kimberlyjennings4645 4 жыл бұрын

Wow, that was intense! So good though, thank you.

@gabriellaquill2896 4 жыл бұрын

Brilliant! Very, very effective!! Phew!

@LV77 6 ай бұрын

У меня ещё такой тренировки не было 😊, спасибо!

@laural2214 Жыл бұрын

Thanks Nicole!!

@nicolepearcemovement Жыл бұрын

Thank YOU ❤️

@priscillaquinones2 4 жыл бұрын

wow! this was such a good workout that I can barely type this! Love this! thank you!

@aruiz268 4 жыл бұрын

Oh my what a burn out 🥵

@deborahhale9402 4 жыл бұрын

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!

@rupinjeremiah9589 Жыл бұрын

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 😟

@AnnYermolova 3 жыл бұрын

Thank u very muchhh

@ninu1962 2 жыл бұрын

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 🙂

@sonalichauhan8581 2 жыл бұрын

NICOLE YOU ARE A QUEEN. THANK YOU SO MUCH FOR THIS AMAZING BAND BURNOUT (ENDORPHINS ARE CLEARLY ON WHACK)!!!!!!!

@nicolepearcemovement 2 жыл бұрын

haha YOU ARE SO WELCOME!

@nigill7081 5 ай бұрын

Thank you, thank you, thank you, just what I need 😊😊😊😊😊

@nicolepearcemovement 5 ай бұрын

So glad! You're welcome :)

@francescamarin4656 3 жыл бұрын

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!

@Granma-pq6ve 3 жыл бұрын

Nice workout, more useful than many others doped "trainer" sets........

@Johoroth 4 жыл бұрын

This is an amazing workout! The burn is real. Thanks Nicole!

@myriammenelas4054 3 жыл бұрын

Have you seen results?

@gitane6993 3 ай бұрын

Whoaaaa the burrrrn. Quick but a very good challenge. Thanks!

@meenalshah2401 9 ай бұрын

This burned crazy 💪🏻 Thankyou please keep such mini band upper body workouts coming!

@nicolepearcemovement 8 ай бұрын

I will! Glad you enjoyed class ❤️

@BlooCowz 4 жыл бұрын

this is so good!!!

@fooze50 3 жыл бұрын

wow awesome working out so sore thank you... feeling the burn lol

@soushi3117 4 жыл бұрын

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.

@angelaholmes8888 3 ай бұрын

Yeah me too I used my light band and I still struggled with this workout

@ravtheartist 4 жыл бұрын

Did this during quarantine, did not regret.

@beatrizsporchpereira6656 Жыл бұрын

Thanks. I loved It 💪👏

@nicolepearcemovement Жыл бұрын

So glad you loved class!

@AmalieBryde 4 жыл бұрын

THIS WAS A KILLER GOOD WORKOUT

@denizataman919 3 жыл бұрын

this worked me! nicole, thank you

@janiceriedel8845 3 жыл бұрын

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.

@Ebeez504 3 жыл бұрын

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!

@songsbynorth 4 жыл бұрын

If you’re looking for a super hard arm workout^ this is the one!!!! So good

@rupinjeremiah9589 Жыл бұрын

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 😟

@alioosterhuis1119 3 жыл бұрын

This was so hard!! I love it. Thanks for a wonderful and intense at home workout! :)

@rupinjeremiah9589 Жыл бұрын

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 😟

@BabzBoop 3 жыл бұрын

Woooooooo! Angela Basset arms here I come !!!! Thank you !

@bakaji3131 3 жыл бұрын

My arms are on fire ! Thank you :-)

@ellenhsieh9222 4 жыл бұрын

My arms are burning!!! I tried not to focus on the timer but it's so hard not to lol great video!!

@graceperdew8762 4 жыл бұрын

omg that workout was such a good burn!! THANK YOU

@rupinjeremiah9589 Жыл бұрын

Hi Grace! 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 😟

@adamlmichaelj 4 жыл бұрын

OH MY GOSH my arms burn so bad!!! AMAZING WORKOUT I love how you use those bands! Great ideas!

@jananipriya368 3 жыл бұрын

Did this workout gave you results?

@deniseduren9957 Жыл бұрын

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!

@nicolepearcemovement Жыл бұрын

You're so welcome! So happy you enjoyed class!