Weights are hard to pack. This video shows how the band keeps an everyday arm routine going anywhere, from a bedroom to a vacation rental.
What you'll see in this video
You'll see the bag and exercise pamphlet, then standing arm moves: curls, presses and raises, done in a bedroom.
Exercises to try
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Overhead Shoulder Press
- Stand on the band and bring your hands up to shoulder height.
- Brace your core and press straight overhead.
- Keep your ribs down and avoid arching your lower back.
- Lower to the shoulders with control.
Sets/reps: 3 sets of 10. Benefit: Strengthens the shoulders and triceps and trains stable overhead movement.
Lateral Raise
- Stand on the band with feet close together.
- Hold the band at your sides with a slight bend in the elbows.
- Lift your arms out to shoulder height.
- Lower slowly.
Sets/reps: 3 sets of 12. Benefit: Shapes and strengthens the side of the shoulders.
Overhead Triceps Extension
- Stand on one end of the band and hold the other end behind your head.
- Keep your elbows pointing up and close to your head.
- Straighten your arms toward the ceiling.
- Bend slowly back down.
Sets/reps: 3 sets of 12. Benefit: Tones the back of the arms and supports pushing strength.
Who this helps
People who train daily, travellers, and anyone who wants arm work without weights. Tip: air out a new band for a day after unpacking.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.