Arm Blast with bands
Three resistance-band supersets for the biceps, triceps and shoulders, plus a plank finisher: all you need is a band.
- Level
- All levels
- Duration
- 25 min
- Equipment
- Resistance band, Mat
- Access
- FreeClass
Who it’s for: Anyone training at home or travelling with a resistance band, from beginners up.
The Arm Blast format with nothing but a resistance band: three supersets that pair a pulling move with a pushing one — curls with triceps extensions, hammer curls with diamond push-ups, and a shoulder press with lateral raises — then a plank shoulder-tap finisher.
Bands get harder the further they stretch, so control the top of every rep and lower slowly rather than letting the band snap you back. Make any exercise harder by standing further from the anchor or shortening the band, and easier by doing the opposite. Do three rounds of each superset, resting a minute after each round.
What the session involves
- A short warm-up
- Superset 1: band curls and band triceps extensions
- Superset 2: band hammer curls and diamond push-ups
- Superset 3: band shoulder press and band lateral raises
- A plank shoulder-tap finisher
The session
Warm-up
- Arm circles, forwards then backwards1 min
- Push-Up8 reps
On your knees if needed
Main set
Superset: back to back, then rest
- 3 × 15
- 3 × 15 · 1 min rest
Main set
Superset: back to back, then rest
- 3 × 15
- Diamond Push-Up3 × 8 · 1 min rest
On your knees if needed
Main set
Superset: back to back, then rest
- 3 × 12
- 3 × 15 · 1 min rest
Conditioning
- Plank Shoulder Tap2 × 20 · 30 s rest
10 each hand
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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