It’s Summer. Joan Can Show You How To Get Strong, Cocktail Arms.

July 4, 2023 Karen Wagner

By Joan Pagano

Many of us resist sleeveless tops, even when it is really hot, because we do not like the look of our arms. To some extent the way our arms look is genetic, but a resistance band workout can tone your arms—and make you strong.

This Resistance Bands Arm Workout is packable, portable, and versatile – just in time for summer travel and sleeveless fashions. The bands apply stress to the muscles and bones, just like weights, and enhance definition by targeting the muscles from different angles.

These six resistance band exercises work the major muscles of the back, mid-back, shoulders, biceps, and triceps. Two of the exercises combine complementary movements to engage more muscle groups in an easy sequence, making your workout more efficient. As with any upper body workout, the exercises may create tension in the neck area, so the final video demonstrates stretches to loosen up the muscles.

Tips on using the bands

The bands are available in different levels of resistance ranging from light to heavy. To learn the movements, start with a light band, then progress as you engrain the form and get stronger.
Make sure to keep your wrists in line with your forearms (i.e., avoid bending them) when pulling the band.
Keep the band taut once you start working, not letting it go slack in between repetitions.
Perform one to three sets of all the resistance exercises for 10-15 reps.

The Exercises

1) Lat pulldown and reverse fly

Targeting the lats (the latissimus dorsi) will firm the sides of your back, improving your posture as well as trimming any bulges under bra straps and bathing suits. Strengthening this powerful muscle will also enhance your ability to perform your daily activities with ease.

The reverse fly targets key muscles of the back of the shoulder and upper back, strengthening the muscles between the shoulder blades (rhomboids and mid-trapezius) to keep them stabilized and keep your back straight.

Stand with your legs parallel, slightly wider than hip width apart, and engage your core.
Holding the band with an overhand grip (palms facing forward), extend your arms overhead and put a little tension in the band.
Inhale, then as you exhale, bend your elbows to lower your arms out to the sides, stretching the band to the top of your chest. Hold for a second, then release, keeping tension in the band, and repeat for all reps.
For the reverse fly (horizontal abduction), hold the band at chest height with your palms down, arms slightly wider than shoulder-width apart.
With elbows rounded, wrists flat, anchor the shoulder blades and put a little tension in the band.
Exhale as you squeeze your shoulder blades together, pulling the band into your chest, keeping your elbows slightly rounded.
Pause briefly, then inhale as you slowly release back to the start position.

Lat pulldown an reverse fly: Resistance Bands Arm Workout-–Video 1

Make your workout more efficient by combining exercises for the important back muscles - here the latissimus dorsi, the rhomboids, and mid-trapezius.

2) Seated low row and high row

This combination exercise engages the largest muscle of the back, the latissimus dorsi, and the midback muscles, the rhomboids and mid-trapezius, all important for posture.

The first move, the low row, targets your lats, the broad muscle of the back of your torso that give it a defined “V” shape for a sleeker line in bathing suits and knits. It also engages the biceps in the front of the upper arm for better shape and strength in lifting and carrying.

The second move, the high row, works the muscles of the back of the shoulder and those between the shoulder blades, helping to stabilize them and prevent you from slouching.

For both exercises, sit in a chair with your legs bent and loop a long band around the arches of your feet. If you have enough length in the band, wrap it around your hands for a better grip. Sit up tall and lean forward from the hip with your back straight.
To begin, put a little tension in the band and anchor your shoulder blades by drawing them in in toward the spine.
Low row - with your palms facing in, bend your arms pulling the band tight as you slide your elbows straight back into your sides. Pause, then release and repeat, keeping the band taut for all reps.
High row – turn your palms down and pull the band to shoulder level, bending your elbows to 90 degrees. Think of “making a box” with your arms. As above, pause, then release and repeat, keeping the band taut.

Seated low row and high row: Resistance Bands Arm Workout—Video 2

Two complementary moves to firm and strengthen the back and arms, improving posture, sports performance, and ease in daily life.

3) Bow and arrow

You can get creative with the Resistance Bands Arm workout, which is another benefit of using the bands. The Bow & arrow exercise is a fun way to work the posterior deltoid in the back of the shoulder as well as the muscles between the shoulder blades, the rhomboids and mid-traps. The deltoid sits like an epaulet on top of the shoulder and creates a perfect “hanger” for clothing. Strengthening it helps to stabilize the shoulder joint, improve posture, and reduce strain in your upper back and neck.

Stand with legs parallel, slightly wider than hip width apart, abs tight. Hold the band with the palms down arms extended to the front at shoulder level. Keep one arm straight but not stiff to support the working arm.
Bend the elbow of the working arm out to the side at shoulder level, pulling the band taut (just as if you were pulling the strings of a bow to release an arrow) and sliding the shoulder blade in towards the spine.
Release back to the starting position, keeping tension in the band, and repeat for all reps before changing sides.

Bow and arrow: Resistance Bands Arm Workout—Video 3

Get creative with the bands! The Bow & arrow exercise is a fun way to work the posterior deltoid and the rhomboids and mid-traps, for better strength in the upper back and appearance in clothing.

4) Cocktail arms (shoulder flexion/extension)

The shoulders provide a link between the large muscle groups of the back and chest. Strengthening them empowers all upper body movements, from those involved in household chores to sports skills.

In addition, they sculpt and define the upper body to show off cocktail arms! The Bow & arrow works both the front and back of the shoulder, as well as the triceps in the back of the upper arm.

Stand with your legs parallel, slightly wider than hip-width apart, and draw your abs tight.

Pay attention to the way you hold the bands. In this exercise, loop it over your palm in the front hand, keeping your thumb up. Then as you separate your arms to perform the movement, you are not pulling against your thumb (as explained in the video).
Hold the band in front of your body, arms extended, leaving about two feet of band in between your hands. Put a little tension into the band.
As you exhale, move your hands apart by lifting the front arm above shoulder level and extending the other arm behind you.
Pause, then inhale and slowly return to the starting position. Do all reps on one side, then switch arms and repeat.

Cocktail arms: Resistance Bands Arm Workout—Video 4

Sculpt your shoulders to give shape to the upper body and create a perfect “hanger” to show off cocktail arms!

5) Seated biceps curl

A strong biceps makes it easier to pull, lift and carry, whether it’s a suitcase or roasting pan, laptop, or groceries. As you strengthen it, you develop shape and definition in your upper arm.

Sitting in a sturdy chair with your knees bent, loop the band around one or both feet. If the band is long enough, you can anchor it under both arches. It it’s too short, then loop it around one foot. Be sure to wear shoes when you are anchoring the band under your feet.

Sit up tall, keeping the spine straight and engage your core. Hold the band with your arms straight, close to your sides, palms facing forward.
Keeping your wrists aligned with your forearms, bend your elbows, pulling the band up toward your shoulders.
Hold for a moment, then slowly release and repeat, keeping the band taut. Be sure to keep your elbows close to your sides throughout the set.

Seated biceps curl: Resistance Bands Arm Workout—Video 5

Biceps curls will improve the shape of the upper arm and strengthen it for greater ease in daily activities that involve pulling, lifting, and carrying.

6) One-arm triceps pushdown

The triceps is a traditional trouble spot for women. Strengthening it will help plump up the muscle, toning and firming the back of the upper arm.

Stand with your legs parallel, slightly wider than hip-width apart, and engage your core.
To anchor the band, wrap one end around your hand, cross it over your chest, and place it on the opposite shoulder.
Bend the elbow of the working arm to 90 degrees and hold the band taut, palm facing in.
Exhale and straighten your arm. Tighten the back of your arm and pause. Inhale to release slowly back to the start position.
Do all the reps, keeping tension in the band throughout, then switch arms.

One-arm triceps pushdown: Resistance Bands Arm Workout —Video 6

The triceps is a traditional trouble spot for women. Strengthening it will plump it up and give it shape.

7) Neck stretches

It’s normal to develop some tightness in the neck and shoulders when doing upper-body strength training. These stretches release tension and loosen up the muscles. They can be done either standing or sitting – you can even do them at your desk if you start to feel tight in your upper body during the work day.

Be sure to keep your shoulders level and square to the front as you isolate the various areas of the neck and upper back. Use a light touch of your fingers on the crown of the head to ease into the stretch.

Chin to chest
Neck tilt, ear to shoulder
Neck turn, chin to underarm
Shoulder rolls

Neck stretches: Resistance Bands Arm Workout—Video 7

Discharge tension from the neck and upper back with a few simple stretches. Use a light touch of your fingers to ease into the stretch.

Feel great? Go put on that summer dress!

For expert guidance on strength training techniques, step by step photos depicting how to perform exercise, and a selection of well-rounded workouts, please check out Joan’s book, Strength Training Exercises for Women. Joan also offers an online fitness and nutrition course, “Beat Belly Fat, Bloating, Bone Loss and the Blues.” The course includes a module on exercise for posture and alignment.

For more about resistance bands workouts, see related article from the NY Times

Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.