Resistance Band Arm Workout - Triceps, Biceps, Shoulders

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.c...
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

[@chadhays2341]

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]

😂 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]

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

[@m.fernandagallegosp.4061]

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

[@jonathanfegelein9361]

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

[@seamandi]

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]

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 😟

[@allisonsturkey7235]

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

[@averydoyle8834]

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

[@paolaflechas3218]

Avery Doyle lol agreed

[@clareryan2089]

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

[@mythilieaswaran4524]

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

[@mifi4216]

Gotta start somewhere 🙂

[@ranminiwijesinghe1340]

Me too

[@catrionatalbot]

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]

Have you seen results?

[@catrionatalbot]

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

[@jananipriya368]

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

[@myriammenelas4054]

@@catrionatalbot did you diet?

[@catrionatalbot]

@@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.

[@marklyon6344]

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

[@traveller3891]

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

[@carolinem1338]

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

[@emms8]

😅😂 same

[@BobaTheBird]

HAHA this is so me!

[@mmemarks71]

Yep, I dropped WAAAY down!

[@leonorsousa1972]

hahahahaha the same here

[@rupinjeremiah9589]

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 😟

[@arnies3919]

This is the best arms workout I’ve ever done. Hands down

[@dominationxglow]

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

[@sabcayen9814]

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.

[@jillnuti1666]

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!

[@caslizkid]

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

[@joiemoi6286]

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!

[@sonalichauhan8581]

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

[@nicolepearcemovement]

haha YOU ARE SO WELCOME!

[@TheCrunchyCatholics]

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!

[@deniseduren9957]

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]

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

[@soushi3117]

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]

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

[@sreedevimina7044]

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.

[@ellieenli4010]

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

[@candycoatedreams]

I had to take the extra light band out of its wrapper for this one. Holy heck. My arms are on fire!

[@lesleydallas5046]

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!

[@Kiky812]

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!

[@meenalshah2401]

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

[@nicolepearcemovement]

I will! Glad you enjoyed class ❤️

[@redremedy10]

Wtf this was incredible!!! I've never felt burn like that before and in parts of my arms I didnt think could. Triple 👍🏻👍🏻👍🏻

[@debilewis883]

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]

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

[@songsbynorth]

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

[@rupinjeremiah9589]

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 😟

[@macleauanae4416]

Honestly, my arms are gone... thank you!

[@jonahlange7898]

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

[@priscillaquinones2]

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

[@ruruthakur7197]

Incredibly underrated video. My arms are burning, and I can't lift them up entirely, but it's SO satisfying! Loved it, and I'm definitely adding this (and more of your workouts) to my routine! (I was doing this using the lightest band I have and it still took everything out of me rip)

[@rupinjeremiah9589]

Hi Ruru! 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 😟

[@Sunbae30]

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.

[@nicolepearcemovement]

I'm so glad the class is helpful!

[@dougwilliams421]

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

[@laural2214]

Thanks so much Nicole! Sharing this idea for all the people that love Nicole's classes! I send a $2 Super Thanks for every class I do to show my appreciation for these incredibly high quality & well-rounded classes. How would you like to support your healthy body + Nicole? Perhaps a KZbin Super Thanks or by sharing and liking her classes? I love seeing the subscribers increase!

[@nicolepearcemovement]

❤️❤️

[@paularandall1228]

Enjoyed very much. Many thanks :-)

[@rupinjeremiah9589]

Hi Paula! 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 😟

[@gitane6993]

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

[@angelaholmes8888]

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

[@AnOuRieL85]

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

[@maryb1323]

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

[@ninu1962]

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 🙂

[@kirsten1468]

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.

[@rupinjeremiah9589]

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 😟

[@nigill7081]

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

[@nicolepearcemovement]

So glad! You're welcome :)

[@jerrydeelame]

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!

[@dhycmms]

what a great workout! I have a suggestion tho, you could put some music and also time the resting part! ♥️

[@laural2214]

hanks so much Nicole! Sharing this idea for all the people that love Nicole's classes! I send a $2 Super Thanks for every class I do to show my appreciation for these incredibly high quality & well-rounded classes. How would you like to support your healthy body + Nicole? Perhaps a KZbin Super Thanks or by sharing and liking her classes? I love seeing the subscribers increase!

[@nicolepearcemovement]

❤️❤️

[@denisselamas8142]

Truly impressed! Thanks for the amazing workout

[@Lylianeth]

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

[@Patricia-7288]

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

[@meralysperez3027]

Almost gave up but I kept going thru the whole video

[@kotrynapupkuviene3331]

Omg! My arms on fire! I was looking something more effective than I did before for my arms. I will do this workout couple times a week and hope to see results 🙂

[@rupinjeremiah9589]

Hi Kotryna! 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 😟

[@LV77]

У меня ещё такой тренировки не было 😊, спасибо!

[@CDEEZII]

AARRRRRRRRMS are on fire and I'm loving it!

[@dais8976]

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

[@nicolepearcemovement]

So glad you love it!

[@JumpChiicky]

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

[@linekos]

I've just started my fitness journey and this routine has been my go-to for my upper body workout, in addition to some body weight stuff. I do it anywhere from 1-2 times a week. In just 8ish weeks I have noticeably more developed arms and this workout is primarily to thank for that.

[@nicolepearcemovement]

So happy to hear this class has been helpful! 🙌🏼❤️

[@adamlmichaelj]

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

[@jananipriya368]

Did this workout gave you results?

[@DeinBodyvitaltrainer]

ich finde die Übungen mit den Gummibändern sehr gut dass kleinste Fitnesstudio der Welt!

[@elenajabri2633]

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

[@eunbyeolgo2341]

I immediately get hungry when I do this exercise. It's not even cardio but I sweat a lot! My body aches. A good routine. 👌

[@janiceriedel8845]

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.

[@Iolete42]

I've been looking for exercises to use the lighter bands and in the other videos I just didn´t feel anything, but in this one, HOLY SHIT... It was amazing! You just got a new subscriber. Thank you!!!

[@rupinjeremiah9589]

Hi Mariana! 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 😟

[@susanfusuma6472]

Whoa, what a killer arm workout but I LOVED it, and can really, really feel my arms getting stronger already!

[@rupinjeremiah9589]

Hi Susan! 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 😟

[@laural2214]

Thanks Nicole!!

[@nicolepearcemovement]

Thank YOU ❤️

[@alioosterhuis1119]

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

[@rupinjeremiah9589]

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 😟

[@valerie-nk9th]

Wish I could like this more than once. :)

[@nicolepearcemovement]

🤗👍🏼👍🏼

[@savannahdelaney465]

I did this entire workout with my heaviest band!! It was hard as hell but damn I feel good!!!! SUBSCRIBED!!

[@rupinjeremiah9589]

Wow Savannah, what strength! 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 😟

[@Ankk]

Awesome . The best workout with mini bands.

[@deborahhale9402]

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]

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 😟

[@heatherclarke6868]

OMG, i thought i had strong arms until i tried this workout! I usually use my heavy red band but had to go between light and X light, which I'v never used before, LOL! Thanks for a great workout!

[@rupinjeremiah9589]

Hi Heather! 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 😟

[@jambileon87]

My go-to resistance band arm workout!!

[@manueltabunda8288]

I love this workout. I've done this 3 times already.

[@nicolepearcemovement]

🤗

[@francescamarin4656]

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!

[@ravtheartist]

Did this during quarantine, did not regret.

[@nazaninmojarrad2126]

My arms are falling down... 🔥🔥🔥

[@BabzBoop]

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

[@francoisesalager-meyer5262]

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

[@Soungiimoya]

Thank you

[@forrest1736]

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

[@reshr9211]

Tanku for this workout .. I find it very effective for me .. iam fairly overweight and cudnt even do 1 pushup or up and down plank ..after 2 weeks of this workout.. I could see noticeable improvement in my upper body strength and can do some pushups ..

[@nicolepearcemovement]

I hope you're proud of yourself-that's wonderful progress! ❤️💪🏼

[@ellenhsieh9222]

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

[@graceperdew8762]

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

[@rupinjeremiah9589]

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 😟

[@medkellal9107]

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

[@glaizaelevado2261]

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

[@KristiBergman]

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

[@user-zz7qy5kb7q]

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

[@tomassmith5025]

Thank you!It really helps!

[@ginniduggal2694]

I follow you in my daily routine workout, please upload some more workout vidoes...

[@Staymotivatedtodayandenjoylife]

This is awesome ... most women this is their problem area but they usually neglect and workout lower body only

[@a_meili9781]

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

[@VPFF-1]

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

[@Ebeez504]

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!

[@happybakery6387]

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

[@livea3596]

Excellent video and you are a great instructor

[@judyreuben1]

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

[@cheekbonesgoddess228]

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

[@fooze50]

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

[@rumoaliberdade2024]

Sweet Lord, Ive done 3 workouts to upper body with mini band and even with the extra strong band I didnt feel anything, with this work out I wished I could have a mini band lower than the lighter one... hahahaha Hope theres a lower body workout with mini band in this channel. Thank you so much.

[@nicolepearcemovement]

Lots of resistance band workouts on my channel! 🤗 Here’s a link to the playlist: kzbin.info/aero/PLZU6Y6XqCAcToeMNCc_A-I4mmyvLBcTLK

[@seemo5]

I like it !!

[@creatormom123]

Phenomenal workout ! It was so theraputic too ..i did alternate bx i didntbfeel strong enuff to do 3 sets in a row ❤thanks!

[@nicolepearcemovement]

So glad you enjoyed class! ❤️