4 Resistance Band Moves For Dancer Arms

Simone shares her four favorite moves to sculpt your entire upper body.


  1. Lay the band flat on the floor and stand on it with both feet. Keep a loop at one end of the band in one hand.

  2. Bend the arm holding the band at your elbow. Extend that arm as you reach your palm up towards the ceiling. Hold for two seconds.

  3. Lower the arm down to the starting position.

  4. Repect 3 sets of 12 reps.


  1. Stand in the middle of the band and place hands through a loop at each end. Step forward into a lunge with one foot. Keep the band underneath the sole of the back foot.

  2. Bend your elbows and tuck your arms in close to your sides, palms facing the floor, hands at chest level.

  3. Tilt forward as you lift your back foot off the floor and balance on your front leg as you keep it slightly bent.

  4. Reach upward until your arms are fully extended in line with your body, spreading your fingers and reaching for the ceiling. Pull them back down to the start, squeezing your shoulder blades together on the return.

  5. Repect 3 sets of 12 reps.


  1. Hold a loop of the band in each hand and stand with both arms at your sides, palms facing inward.

  2. Lift both arms smoothly up and out to the sides, raising them to shoulder height parallel to the floor. At the top, you should resemble a “T.

  3. Twist your torso to the right and then the left, making sure your hips stay facing the front.

  4. Slowly return to center and lower to the start, resisting the band's pull on the return.

  5. Repect 3 sets of 12 reps.


  1. Stand in the middle of the band, place your hands in the loop.

  2. Start in a bicep curl, with both arms bent and elbows in towards your waist.

  3. Extend one arm to an overhead press and the other out to the side.

  4. Repect 3 sets of 12 reps.

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