4 Effective Arm Exercises You Can Do Anywhere

I love resistance bands: They're lightweight and don't take up any space, which means they can travel with me everywhere. I'm also a huge fan of these four quick arm exercises. Using bands, you can do these anywhere, anytime. These moves will get your arms toned and stronger in no time—just make sure to choose the proper resistance band for your strength level. The band you use should allow you to maintain proper form throughout. Even if it feels too easy as you start, remember that the resistance will increase as you reach full extension. Start with a light band, but be ready to switch to a medium or heavy band if you don’t feel challenged.


Rowing

Holding ends of the band in each hand, step on the center of the band with your right foot. Step back with left into lunge position; lean torso slightly forward toward the front knee. Arms should be straight down in front on either side of your right knee. Keep arms shoulder-width apart, pull in your core, and inhale. Exhale and pull the band up towards your chest, elbows flexing out to the side. Keep your collarbone open and slowly return your arms to the starting position.

Do 10 to 12 reps, then repeat with the left foot.


Biceps Curl

Holding the ends of the band in each hand, step on the center of the band with your right foot. Step back with left into a lunge position, while keeping your torso upright and elbows locked into sides, arms in "L" position. Curl your hands up to your shoulders and then slowly return to the starting position.

Do 10 to 12 reps, then repeat with your left foot.


Chest Expansion

Stand with feet hip-width apart and bend your knees slightly, leaning your torso forward, keeping your back straight and head up. Hold band behind you; the closer together your hands are, the harder the exercise will be. Pull the band apart while opening your chest as much as possible while maintaining form and alignment. Slowly return to the starting position.

Do 2 sets. 10 to 12 reps each.


Upper-Back Pull