Supersize your back and biceps with this 6-move resistance band workout

ActiveWorkoutsSupersize your back and biceps with this 6-move resistance band workoutResearch shows they’re just as effective as using dumbbellsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Research shows they’re just as effective as using dumbbells

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Woman doing resistance band workout

(Image credit: Getty Images)

Resistance bandsshouldn’t be scoffed at – even the likes of Arnold Schwarzenegger and Chris Hemsworth use them. Plus,research showsthey can deliver similar strength gains to that of aset of dumbbellsand weight machines. This 20 minute banded workout will place your back and biceps under constant tension to make your muscles work harder, meaning one only thing – bigger gains!

Alongside being a hell of a lot cheaper and safer for beginners to use, resistance bands also recruit more muscles when completing an exercise. According toTRX Training: “Because resistance bands are unstable compared to fixed-motion exercises, they require more muscles and stabilisers to execute movements properly.” Not only does this mean you’ll be working your body harder to maintain good form, but you’ll also be working your core too, to help maintain your balance and stability.

You’ll need either a long resistance band or tube bands with handles for this workout (small bands won’t work) and we’d suggest opting for a medium resistance. If your band is too light, you can try standing on it or looping it to make it shorter (exercise dependent) to increase the resistance. There’s six exercises to get through. Don’t rush your reps, take your time and really try to feel the muscles that you’re working to increase that mind-muscle connection. Not sure how to do the exercises below? Checkout the post above. Here’s your workout:

One of the best things about resistance bands is how versatile they are and that they can be used to work your entire body. Want to move onto your lower body next? Here’s anotherspeedy band workout to target your glutes, quads and hamstrings. If you don’t have time to split your workouts into upper or lower body sessions though, here’s a30 minute full-body band workoutfor you to follow along to.

Today’s best resistance band dealsPeach Bands Resistance Bands$9.99ViewSee all pricesDraper’s Strength Heavy Duty Resistance$6.59ViewSee all pricesWe check over 250 million products every day for the best prices

Today’s best resistance band deals

Peach Bands Resistance Bands$9.99ViewSee all pricesDraper’s Strength Heavy Duty Resistance$6.59ViewSee all prices

Peach Bands Resistance Bands$9.99ViewSee all prices

Product of Malaysia Peach 6…

Peach Bands Resistance Bands

Amazon

$9.99View

$9.99

See all prices

Draper’s Strength Heavy Duty Resistance$6.59ViewSee all prices

DRAPER’S STRENGTH Heavy Duty…

Draper’s Strength Heavy Duty Resistance

Amazon

$6.59View

$6.59

See all prices

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