At Home ARM & SHOULDER Workout with a Band

This At Home ARM & SHOULDER Workout with a Resistance Band will help tone your biceps, triceps, and shoulders. You can easily follow along to this upper body workout in any space, including in a small apartment, outside, or on your balcony. With only a resistance band needed, this is the perfect routine for you to get your arm workout done at home.

For the workout you can use whatever type of resistance band you prefer. I used a TheraBand, and you can also use a Loop Band or a Band with a Handle.

This post is not sponsored but some of the links in the post might be affiliate links. This means that if you click on the link and make a qualifying purchase, I’ll receive a small commission, at no extra cost for you. Please know that I only recommend products that I use personally.

Can’t see the workout? Click here to watch it on YouTube:

Workout Details:

  • 14 Minutes
  • Resistance Band Exercises
  • 1 Round
  • 12 Exercises
  • 45 seconds ON/15 seconds REST
  • Apartment Friendly

At Home Arm & Shoulder Workout Summary

This is a great upper body arm and shoulder workout to get you moving, tone muscles, burn calories, and lose fat. The resistance band exercises in this workout strengthen your biceps, triceps, and shoulders and combined with regular exercise and proper nutrition, will help you tone your arms.

If you like this workout and want another quick workout for your arms and shoulders, check out the Active Ontario At Home Arm Workout with Dumbbells.

We’re going to start the workout off with a warmup then move straight into the resistance exercises. Each exercise will be done for 45 seconds, with 15 seconds rest in between.

Warm Up

1:01 – Shoulder Dislocates
2:01 – Band Pull Aparts


3:01 – Bicep Curls
4:01 – Shoulder Press – Right Arm
5:01 – Shoulder Press – Left Arm
6:01 – Tricep Pull Downs – Right Arm
7:01 – Tricep Pull Downs – Left Arm
8:01 – Overhand Bicep Curls
9:01 – Rotator Cuff Pull Apart
10:01 – Overhead Tricep Extensions – Right Arm
11:01 – Overhead Tricep Extensions – Left Arm
12:01 – Cross Body Curls
13:04 – Tricep Kickbacks
14:03 – Tricep Pull Aparts


Thanks for working out with me! Please like, comment, & subscribe and don’t forget to share this video with your friends.

More At Home Workouts from Active Ontario

If you liked this at home arm workout and want to keep this party going and add in some booty and ab exercises for a full body workout, check out:

LEG & BOOTY Band Workout

6 Minute Core Workout – No Equipment