Psst, you don’t want heavy weights to have an efficient exercise—you simply want a band. Resistance bands are moveable, cheap, versatile, and most significantly, practical. A 2021 research printed in Sports activities Med discovered that resistance bands may also help enhance your muscular energy.
On this exercise, we breakdown methods to use bands to strengthen and sculpt your arms by way of a easy at-home train routine.
Begin with two units of every of those workout routines. Over time, construct as much as performing three units of every train. As you get stronger, commerce in looser bands for thicker ones to extend the problem of every motion.
Resistance Band Arm Exercise
1. Resistance-Band Biceps Curls
You’re seemingly used to performing bicep curls with dumbbells. Nevertheless, by utilizing a resistance band throughout this train, you’ll be able to deal with the complete vary of movement this motion requires, sustaining rigidity with the band as you curl up and decrease down.
Methods to do it:
1. Stand upright with good posture. Step on the center a part of the resistance band, together with your ft distanced no less than hip-width aside.
2. Maintain one deal with in every hand together with your palms going through upward.
3. Retaining your elbows tucked into your sides, curl the band as much as your shoulders by bending your elbows.
4. Maintain this place on the high for two to three seconds. Be sure that to squeeze your biceps.
5. Slowly decrease the band again down by straightening your elbows.
6. Carry out 8 to 12 reps.
2. Overhead Triceps Extensions
This train strengthens the triceps, that are the muscle tissues behind your higher arms. By specializing in these, you’ll enhance your means to carry out urgent or pushing workout routines, resembling push-ups, dumbbell chest presses, and barbell bench presses.
Methods to do it:
1. Stand with each ft planted on the center part of the resistance band.
2. Seize one deal with of the band with each palms, one on both sides of the deal with. Go away the opposite deal with and the opposite half of the resistance band on the ground.
3. Place the deal with behind your neck and beneath the bottom of your head.
4. Level your elbows ahead and hold your biceps tucked in subsequent to your ears. Press the band straight up behind your head, absolutely extending your arms.
5. Squeeze your triceps on this locked-out place. Slowly decrease the deal with again right down to the unique beginning place, behind your neck. Your higher arms ought to stay mounted in the identical place all the time. Solely transfer your decrease arms.
6. Full 8 to 12 reps.
3. Resistance-Band Overhead Presses
Regardless that this train is usually accomplished with weights, it may be simply as efficient utilizing a band. (Particularly on these days once you don’t wish to drag your self to the gymnasium.) This motion is certainly one of my go-tos for strengthening the deltoids within the shoulders.
Methods to do it:
1. Stand with each ft planted on the center part of the resistance band.
2. Grip a deal with in every hand. Slowly convey every deal with as much as your shoulders together with your palms going through ahead. That is the beginning place for the train.
3. Hold your again straight, glutes tight, chest up, and core engaged.
4. Press the handles of the resistance band all the best way up till your arms are absolutely prolonged overhead.
5. Pause for two seconds on the high.
6. Slowly decrease the resistance band handles again right down to shoulder peak.
7. Full 8 to 12 reps.
4. Bent-Over Resistance-Band Rear Delt Flies
The bent-over rear delt fly is among the greatest resistance band workout routines for the again of the shoulders (the posterior deltoids). It additionally helps strengthen the higher again muscle tissues, such because the rhomboids and higher traps.
Methods to do it:
1. Stand with each ft planted shoulder-width aside on the center part of the resistance band.
2. Seize one deal with in every hand with a impartial grip place. Your palms ought to face one another.
3. Hinge out of your hips. Hold your again straight as you sit your hips again and decrease your torso in direction of the ground. Have interaction your core and glutes to assist keep a straight and steady backbone.
4. Prolong your arms and straighten your elbows. Your arms ought to attain for the bottom just a few inches in entrance of your ft.
5. As you inhale, pull the handles of the band outward and upward till your arms are consistent with your shoulders or barely additional again. Take into consideration squeezing your shoulder blades collectively as tightly as attainable. You may enable a smooth bend in your elbows.
6. Pause on the high place for two to three seconds.
7. Slowly decrease your arms again down till your palms meet again within the center. Your arms must be prolonged down in entrance of your physique.
8. Carry out 8 to 12 reps.
5. Band-Resisted Push-Ups
If common, body weight push-ups have turn into too straightforward, contemplate including resistance. That is a sophisticated motion, however you may as well choose to do it out of your knees. Push-ups primarily strengthen your pectoral muscle tissues, however additionally they goal your triceps and deltoids.
Methods to do it:
1. Get down into the lowered place of a push-up with a resistance band crossing over your higher again and down the perimeters of your arms.
2. Tuck the ends of the resistance band and the additional slack beneath every hand till the band is taut.
3. As soon as the band is tucked beneath your palms, press them firmly into the resistance band to anchor the band. Slowly press as much as the normal beginning place of the push-up by straightening your elbows. Throughout this movement, it’s best to really feel a number of resistance from the band.
4. Pause for two to three seconds on the high.
5. Slowly decrease your chest again down towards the bottom by bending your elbows.
6. Start the following rep by urgent up towards the resistance of the band once more.
7. Full 6 to twenty reps.
6. Resistance-Band Lateral Raises
This train works the deltoid muscle tissues in your shoulders. When you’ve got a number of units of resistance bands, go for a lighter one, as most individuals lack mobility of their shoulder abduction.
Methods to do it:
1. Stand within the heart of a resistance band, spacing your ft about hip width-apart.
2. Maintain a deal with in every hand together with your arms down at your sides. Your palms must be going through inward.
3. Hold your core and glutes engaged. Keep a straight again. Carry your arms up and out to the perimeters, forming the letter T. Your elbows ought to stay straight.
4. When your arms are parallel to the ground, pause and maintain on the high place for two to three seconds.
5. Slowly decrease your arms again down. Keep in mind to maintain your elbows straight.
6. Carry out 8 to 12 reps.
7. Resistance-Band Ahead Raises
This train strengthens the anterior portion of your deltoids, the part of the muscle that builds your arms’ ahead mobility.
Methods to do it:
1. Stand within the heart of a resistance band with each ft, spacing them about hip width-apart.
2. Maintain a deal with in every hand. Prolong your arms down in entrance of your physique. Your palms ought to face towards your thighs.
3. Have interaction your core and glutes. Hold your chest up and keep a straight again. Carry your arms up in entrance of your physique till they’re straight out in entrance of your chest. Your elbows ought to stay straight.
4. When your arms are parallel to the ground, pause and maintain on the high place for two to three seconds.
5. Slowly decrease your arms again down in entrance of your physique. Keep in mind to maintain your elbows straight.
6. Carry out 8 to 12 reps.
Keen on different exercise concepts? Try a terrific core exercise right here.
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