45 minute advanced arm workout with a resistance band

Here's everything you need to try our 45 minute advanced arm workout with a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Circuit 2
  • Quadrupled Extensions
  • Side Lying Clam Raise
  • Circuit 3
  • Star Side Plank
  • Staggered Stance Press Up

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Side Lying Clam Raise

Complete 9 repetitions

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Circuit 3

Complete this round 3 times.

Star Side Plank

Complete 25 seconds

Coaching Tips For Star Side Plank

Follow these cues to perform Star Side Plank correctly:

  • Keep elbow underneath shoulder
  • Lift one leg and hold
  • Keep hips in line with shoulders.

Staggered Stance Press Up

Complete 6 repetitions

Coaching Tips For Staggered Stance Press Up

Follow these cues to perform Staggered Stance Press Up correctly:

  • Use the arm overhead as a guide and put as much weight as able into the other arm.

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This workout was made by Sean Klein

Sean Klein

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