Mini Band Arm Workout: Triceps, Biceps, Shoulders

Step by step 10

Tap a time to watch that step in the video.

1. Preview: a quick demo of every move, so you know what is coming. 1:50
2. Triceps set-up: supporting fist at the opposite shoulder, shifted down to the hip for the third move. 2:56
3. Right triceps, 20 seconds each: kickbacks with a long neutral spine, bend-and-stretch, then straight-arm lifts. 3:30
4. Right triceps rounds 2 and 3 after a 15-second rest; keep tension so the band never goes slack. 4:45
5. Right biceps and shoulders, 15 seconds each: serve the platter, pulses, lateral extension and pulses; three rounds. 7:12
6. Left triceps, 20 seconds each: the same kickbacks, bend-and-stretch and straight-arm lifts. 11:28
7. Left triceps, last round: drop to a lighter band, or use a light hand weight such as a soup can, if you need to. 14:12
8. Left biceps and shoulders, 15 seconds each: serve the platter, pulses, lateral extension and pulses. 15:31
9. Shoulders, both arms, 15 seconds each: lift and lower, pull apart at the top, then pull apart at chest height. 19:37
10. Shoulder rounds 2 and 3: exhale as the arms go up, and lower them if your ribs flare open. 20:51

The steps are a summary in our words, checked against the video — the coach shows every move.