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Can You Build Muscle With Resistance Bands

The answer to the question “can you build muscle with resistance bands?” is yes you can. When you use resistance bands to build muscle this will work because you will use stabilising groups of muscles that will provide additional intensity to your body weight style workouts.

To successfully build muscle with resistance bands we recommend that you use an approach that provides a progressive overload. This means that you will need to gradually increase the number of reps that you perform over time as well as supplement your workouts with the right nutrition.

If you need some high-quality resistance bands to build your muscles then we have a great range for you at the lowest prices here.

Resistance Band Bicep Curl

By following this bicep curl workout with resistance bands, you will increase the size of your bicep muscles and also tone other arm muscles. You can easily perform this exercise at home or anywhere that you want because of the versatility offered by resistance bands.

The first thing that you need to do is to choose a resistance band which is right for your current level of fitness and strength. Place your feet in the centre of the resistance band at the same time as holding band ends in either hand.

You want to ensure that the palms of your hands are facing in an upward direction and that your elbows are kept firmly close to your sides. Now you need to use the handles to curl the resistance band in an upward direction as high as you can go. Then gradually release the tension as your arms slowly return to your starting position.

Start of with 8 to 10 repetitions here and then increase the number of reps as you increase your strength. If you prefer to curl one arm at a time then you can do this. As you build up your bicep muscles you can choose resistance bands with increased tension.

Resistance Band Push Up

Another great exercise that you can perform to build up your muscles is the resistance band push up. It is really important that you use the right form when you perform push ups using resistance bands. Pay special attention to the spacing of your palms and keeping your spine straight.

You will need to wrap the resistance band that you have chosen for the exercise around your back so that the band is under your armpits. The band needs to be tight and you need a firm grip on the band handles so you can wrap around your hands for the correct tension.

Now you need to adopt the plank position and you can start by kneeling down and then extending your legs. Once you have the right form for the push-ups, gradually lower your chest towards the floor making sure that your body remains long and your spine is straight.

The push up using resistance band exercise will target your core, chest, back and arm muscles. Start with 8 to 10 reps and increase this as your muscles build.

Resistance Band Triceps Exercises

If you want to build your triceps muscles then we have a couple of great exercises for you where you can use your resistance bands. Both of these exercises require that you are able to secure your resistance band overhead as you will be pulling down:

Overhead Triceps Extension

Secure your resistance band overhead and then you want to hold the band behind your head and then extend it as far as you can using both hands. Once you grip the resistance band with both hands you can take a step forward using one leg. If you are performing this exercise correctly you will feel the tension in your triceps.

One Arm Pushdowns

Choose a lighter resistance band here as you will be using one arm to push down the band at a time. After securing the band above you, grab it with one hand and then pull it down for a number of reps (say 8 to 10) and then use the other arm to perform the same amount of push downs.

Resistance Band Bicep Exercises

There are other bicep exercises that you can perform with resistance bands other than the bicep curl to build your muscles and we will explain a couple of them here:

The Reverse Bicep Curl

You need to stand with your legs apart at shoulder width. Choose the right resistance band and then place both of your feet in the centre of the band as you did with the standard bicep curl. Hold the band ends in either hand.

Make sure that both your head and chest are upright and keep your stomach tight and your back straight. To start, your palms need to face backwards and your arms must be close to your sides. Pull up the resistance bands until both hands are at chest level. Do not move your elbows. Gradually release the tension and return to your starting position.

The Seated Hammer Curl

Use a chair to sit in and put the resistance band beneath your feet. Maintain your feet flat on the floor and ensure you keep your back and arms straight. Your starting position is with your arms close to your sides.

Now you need to curl up the resistance band handles to shoulder height. It is very important that you do not move your elbows while performing this exercise. Gradually return to the starting position by releasing the tension.

Can resistance bands “bulk you up”?

Resistance bands can help to “bulk you up”. Growing your muscles using resistance bands involves tensioning them and allowing the right amount of recovery time. You will need to use the progressive overload technique that we explained above and use muscle adaptation.

Knowing how your muscles grow will help you to understand how resistance bands can help. During your workout with resistance bands, you place more tension on your muscles than they would normally have. This actually causes damage to your muscles with tiny tears in the fibres.

When you have finished your resistance bands workout, your body uses a cellular process to repair the damage to your muscles. As it repairs the muscle damage, your body will also form new protein strands for your muscles and this process is called myofibrils.

Building Arm Muscle with Resistance Bands

There are a number of resistance band exercises that you can perform to build arm muscle. Apart from the biceps and triceps exercises that we have already discussed you can perform the following exercises with resistance bands:

  • Pull apart with resistance bands
  • Staggered stance row with resistance bands
  • Triceps kickback with resistance bands
  • Static hold lateral raises with resistance bands
  • Triceps reaches with resistance bands


You can perform all of these arm muscle exercises at home using high-quality resistance bands. We have a good selection of high-quality resistance band for you to choose from at the best prices here.