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Resistance Band Arm Workout - Triceps, Biceps, Shoulders

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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

Опубликовано:

24 апр 2020

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Комментарии : 319

@chadhays2341 4 года назад

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 4 года назад

😂 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 4 года назад

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

@m.fernandagallegosp.4061 3 года назад

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

@seamandi 4 года назад

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 2 года назад

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 😟

@jonathanfegelein9361 Год назад

This set comes with 5 bands of varying resistance, a storage bag, ru-vid.comUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y 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.

@allisonsturkey7235 4 года назад

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

@marklyon6344 4 года назад

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

@carolinem1338 3 года назад

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

@emms8 3 года назад

😅😂 same

@BobaTheBird 3 года назад

HAHA this is so me!

@mmemarks71 3 года назад

Yep, I dropped WAAAY down!

@leonorsousa1972 2 года назад

hahahahaha the same here

@rupinjeremiah9589 2 года назад

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 😟

@catrionatalbot 4 года назад

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 4 года назад

Have you seen results?

@catrionatalbot 4 года назад

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

@jananipriya368 3 года назад

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

@myriammenelas4054 3 года назад

@@catrionatalbot did you diet?

@catrionatalbot 3 года назад

@@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.

@averydoyle8834 4 года назад

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

@paolaflechas3218 4 года назад

Avery Doyle lol agreed

@clareryan2089 4 года назад

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

@mythilieaswaran4524 4 года назад

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

@mifi4216 4 года назад

Gotta start somewhere 🙂

@ranminiwijesinghe1340 4 года назад

Me too

@dominationxglow Год назад

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

@jillnuti1666 4 года назад

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!

@joiemoi6286 4 года назад

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!

@TheCrunchyCatholics 3 года назад

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!

@caslizkid 4 года назад

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

@traveller3891 4 года назад

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

@deniseduren9957 Год назад

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 Год назад

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

@soushi3117 4 года назад

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 5 месяцев назад

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

@arnies3919 Месяц назад

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

@sonalichauhan8581 2 года назад

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

@nicolepearcemovement 2 года назад

haha YOU ARE SO WELCOME!

@sreedevimina7044 4 года назад

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 3 года назад

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

@meenalshah2401 10 месяцев назад

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

@nicolepearcemovement 10 месяцев назад

I will! Glad you enjoyed class ❤️

@Sunbae30 3 года назад

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 3 года назад

I'm so glad the class is helpful!

@redremedy10 4 года назад

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

@lesleydallas5046 4 года назад

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!

@debilewis883 4 года назад

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 года назад

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

@jonahlange7898 3 месяца назад

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

@ninu1962 2 года назад

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 🙂

@dougwilliams421 3 года назад

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

@Kiky812 4 года назад

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!

@dais8976 8 месяцев назад

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

@nicolepearcemovement 7 месяцев назад

So glad you love it!

@paularandall1228 3 года назад

Enjoyed very much. Many thanks :-)

@rupinjeremiah9589 2 года назад

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 😟

@ruruthakur7197 4 года назад

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 2 года назад

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 😟

@kirsten1468 2 года назад

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 2 года назад

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 😟

@priscillaquinones2 4 года назад

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

@kotrynapupkuviene3331 3 года назад

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 2 года назад

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 😟

@sabcayen9814 3 года назад

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.

@songsbynorth 4 года назад

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

@rupinjeremiah9589 2 года назад

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 😟

@jerrydeelame 3 года назад

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 4 года назад

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

@maryb1323 4 года назад

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

@denisselamas8142 4 года назад

Truly impressed! Thanks for the amazing workout

@Patricia-7288 3 года назад

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

@linekos 11 месяцев назад

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 11 месяцев назад

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

@angelaholmes8888 5 месяцев назад

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

@candycoatedreams 3 года назад

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

@Iolete42 4 года назад

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 2 года назад

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 😟

@AnOuRieL85 4 года назад

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

@LV77 7 месяцев назад

У меня ещё такой тренировки не было 😊, спасибо!

@gitane6993 4 месяца назад

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

@janiceriedel8845 3 года назад

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.

@macleauanae4416 4 года назад

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

@savannahdelaney465 3 года назад

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

@rupinjeremiah9589 2 года назад

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 😟

@JumpChiicky 4 года назад

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

@francescamarin4656 3 года назад

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!

@reshr9211 4 года назад

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 3 года назад

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

@heatherclarke6868 4 года назад

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 2 года назад

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 😟

@nigill7081 7 месяцев назад

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

@nicolepearcemovement 7 месяцев назад

So glad! You're welcome :)

@Lylianeth 3 года назад

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

@laural2214 8 месяцев назад

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 RU-vid Super Thanks or by sharing and liking her classes? I love seeing the subscribers increase!

@nicolepearcemovement 8 месяцев назад

❤️❤️

@deborahhale9402 4 года назад

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 2 года назад

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 😟

@KristiBergman 4 года назад

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

@eunbyeolgo2341 4 года назад

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. 👌

@adamlmichaelj 4 года назад

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

@jananipriya368 3 года назад

Did this workout gave you results?

@forrest1736 4 года назад

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

@alioosterhuis1119 4 года назад

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

@rupinjeremiah9589 2 года назад

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 😟

@medkellal9107 3 года назад

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

@elenajabri2633 4 года назад

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

@Ankk 3 года назад

Awesome . The best workout with mini bands.

@CDEEZII 4 года назад

AARRRRRRRRMS are on fire and I'm loving it!

@francoisesalager-meyer5262 2 года назад

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

@manueltabunda8288 Год назад

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

@nicolepearcemovement Год назад

🤗

@susanfusuma6472 4 года назад

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

@rupinjeremiah9589 2 года назад

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 😟

@jenzerneck4461 Год назад

That was amazing. Seriously. I do a lot of weight training and that was one of the best arm workouts I’ve ever done. Do you have more like that?

@nicolepearcemovement Год назад

Yes! Try this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Mw5C4WTHEVE.html

@Ebeez504 3 года назад

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!

@nazaninmojarrad2126 4 года назад

My arms are falling down... 🔥🔥🔥

@user-zz7qy5kb7q 4 года назад

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

@judyreuben1 3 года назад

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

@jambileon87 4 года назад

My go-to resistance band arm workout!!

@VPFF-1 4 года назад

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

@creatormom123 11 месяцев назад

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

@nicolepearcemovement 11 месяцев назад

So glad you enjoyed class! ❤️

@nejereo2053 Год назад

hey nicole !! i absolutely loved this workout! i’m on the intermediate level and this humbled me lol. if i were to add this to my arm and back day routine should i cut back on the other arm workouts and focus solely on back workouts? i lift weights for context.

@livea3596 4 года назад

Excellent video and you are a great instructor

@ellenhsieh9222 4 года назад

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

@rumoaliberdade2024 Год назад

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 Год назад

Lots of resistance band workouts on my channel! 🤗 Here’s a link to the playlist: ru-vid.com/group/PLZU6Y6XqCAcToeMNCc_A-I4mmyvLBcTLK

@happybakery6387 4 года назад

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

@ginniduggal2694 4 года назад

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

@graceperdew8762 4 года назад

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

@rupinjeremiah9589 2 года назад

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 😟

@valerie-nk9th 2 года назад

This entire routine is great, but the triceps portion in particular is killer! I use it as a finisher when I want to be sure I've got absolutely nothing left in those muscles. I always have to switch to a lighter band sometime in the workout. :) Thank you for sharing this!

@nicolepearcemovement 2 года назад

You're welcome!! Glad it's become a go-to finisher for you! :)