WHY YOU SHOULD DO THIS EXERCISE?
Side Biceps Curls With Resistance Bands is an exercise that helps train your biceps for efficiency, helps preserve muscle mass, and helps build muscle fast. It is also one of the best exercises for building great forearms. It strengthens your biceps while increasing the amount of bicep muscle fibers in the forearm. This combination is one of the best ways to increase overall arm strength.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at chest height.
- Bands: Attach each end of the band to a handle.
Body Position:
- Stand away from the door on your active arm’s side so that the band begins to stretch when your arm is raised.
- Your active arm should be straight and parallel to the ground, with your palm facing up.
- Place the passive hand on your hip.
Movement:
- Pull the handles and bend your arms until your hand is above upper arm.
Exercise Tips
- Keep your upper arm parallel with the floor throughout the movement.
Exercise Benefits
The Side Biceps Curls With Resistance Bands is different than the other Biceps Curls. Work the muscle against its function while also practising the famous Arm Flexing Pose. Add this one into your daily regimen.
WHY YOU SHOULD DO THIS EXERCISE?
You’ve probably seen some videos on YouTube of people doing preacher curls with a resistance band, and you may have thought to do them as well. In fact, they’re a great way to strengthen your biceps and burn a lot of calories at the same time. And they’re really easy to do, which is why preacher curls with a resistance band are a good choice for anyone who wants to build muscle and burn fat at the same time. It is perhaps one of the most well-known and effective exercises for training the biceps and forearms.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the bottom of the door.
- Bands: Attach each end of the band to a handle.
Body Position:
- Grasp a handle in each hand and sit with your feet 2 to 3 feet from the door, facing it.
- Knees should be arched and feet flat on the floor.
- Position your arms almost completely straight, palms facing up and elbows directly above your knees.
- Maintain a straight back and a straight chest.
Movement:
- Pull the handles and bend your arms until your hands are at face height.
Exercise Tips
- For each repetition, make sure to fully stretch and shorten your arms.
Exercise Benefits
Preacher Curls With Bands have an advantage over Regular Band Curls because they stabilize your arm position. This reduces your capacity to cheat and deviate attention from the target muscles. This one has an incredible squeezing and contraction!
WHY YOU SHOULD DO THIS EXERCISE?
One-arm preacher curls is a great exercise for strengthening your biceps. While they may seem simple, preacher curls have a wide array of benefits that can help tone your arms, improve your grip, and increase muscle mass in your arms. These benefits include: Tone your biceps, Strengthen your grip, Increase your muscle mass, Improve your posture, Improve your range of motion and Increase your overall strength.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Not required.
- Bands: Wrap one end around your foot. Attach the other end to the handle. Grip the handle.
Body Position:
- Maintain a flat back, a straight head, and a straight chest.
- Your non-active arm should be crossed across your torso, with the back of it stabilising your active elbow.
- Your palm facing front, your active arm should be almost completely straight with a slight bend.
Movement:
- Pull the handles up, bending your arms until your hands are at chest level.
Exercise Tips
- Make sure to get full range of motion throughout the movement.
Exercise Benefits
The One Arm Preacher Curl with Resistance Bands is one of the most effective exercises for increasing biceps strength and growth. The isolation of the muscle is fantastic since your active Arm is stabilised. Best of all, there is no need for an anchor point, you can perform this exercise anywhere.
WHY YOU SHOULD DO THIS EXERCISE?
Reverse biceps curls with resistance bands are a great exercise because they place an emphasis on the long head of the bicep. This is the muscle that typically gets neglected during other exercises. They also allow you to use more weight than you would be able to lift with just your body weight, which can help increase strength and size. If you are looking to really focus on one muscle group, this exercise is one of the best you can do.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Not required.
- Bands: Attach a handle to each end of the band.
Body Position:
- Stand hip-width apart on the band.
- Take the handles in each hand and stand up straight.
- Maintain a straight back, a straight head, a straight chest, and a tight stomach.
- Begin with your arms straight down, close to your sides, and palms facing backwards.
Movement:
- Pull the handles up, bending your arms until your hands are at chest level.
Exercise Tips
- Keep your elbows fixed at your sides and do not allow them to move forward or backward.
Exercise Benefits
A fantastic alternative to the standard Biceps Curl is the Reverse Biceps Curl With Resistance Bands. Turning your hands down with your palms facing down lengthens your biceps and strengthens your forearm muscles. This is a great one to throw in for a change of pace.
WHY YOU SHOULD DO THIS EXERCISE?
Bent over back rows with resistance bands is a great exercise to perform at the beginning of any back workout. You can use this exercise to strengthen your biceps, shoulders, lower back and hamstrings. It is also a good exercise to help those who sit at a desk all day, as it helps with back problems and helps those who are suffering from back pain.
EXERCISE DEMO
Type : Compound, Isolateral
Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction
How to perform the exercise
Preparations:
- Anchor: Not required.
- Bands: No adjustment.
Body Position:
- Place the band on the floor and stand with your feet hips width apart on top of it.
- The band should be about 6 inches long on each side, from the outside of your foot to the clasp or handle.
- Get into a squatted position and grip the band below the clip or handle.
- Knees bent, buttocks back, back straight, head straight, chest up, and shoulders back.
- The band should be stretching and your arms should be straight down.
Movement:
- Pull the band until your hand reaches your hip.
- Return to your original position. Repeat.
Exercise Tips
- Keep grip just enough to not let go of the handle.
- Pull through your elbow.
Exercise Benefits
If you don’t have access to a anchor, the Bent Over Back Row With Resistance Bands is a wonderful two-arm Back Exercise to do. To completely isolate the Latissimus Dorsi and work it out, follow the guidelines.
WHY YOU SHOULD DO THIS EXERCISE?
Kneeling one arm back row with resistance bands is an exercise that allows you to work your entire back. It is a compound exercise that works the entire back and you will be able to feel the different muscles working. It allows you to work your back harder than any other exercise. You also can use this exercise for your front, side, and oblique muscles.
EXERCISE DEMO
Type : Isolation, Isolateral
Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom. Secure the band to the anchor.
- Bands: Fasten both ends of the band to each handle.
Body Position:
- Kneel 4 to 5 feet away from the door, facing it.
- Now, with your back straight and your active arm straight, pointing towards the anchor, palm facing up, position your body.
- Raise the active arm’s shoulder towards your ear.
Movement:
- Pull back on the handle until your hand is below your chest.
- Return to your original position. Repeat.
Exercise Tips
- Pull through your elbow with a loose grip on the handle, just tight enough to keep it from slipping.
- As you pull the handle towards the ending position, push the shoulder of your active arm down.
Exercise Benefits
One of the best back workouts you can do with elastic bands is a kneeling one arm back row using resistance bands. As you extend your arm towards the door and overhead, your body position will allow you to obtain an enormous stretch in your Lats. Make this a part of your routine!
WHY YOU SHOULD DO THIS EXERCISE?
Kneeling back rows help you engage the back muscles to bend your spine backward. As you engage the back muscles, you can create a stronger and more powerful back. It’s important to work the back muscles properly to strengthen and tone them for a healthier back and better posture.
EXERCISE DEMO
Type : Compound, Bilateral
Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the to the door at knee height. Secure the band to the anchor.
- Bands: Fasten both ends of the band to each handle.
Body Position:
- Grab a handle with each hand and kneel 3 to 4 feet from the door, facing the door.
- Maintain a straight back and chest.
Movement:
- Pull back on the handles until your hands are near your chest.
- Return to your original position. Repeat.
Exercise Tips
- As you pull back, keep a loose grasp on the handles and push your shoulder blades together.
- Keep your arms tight to your body and your forearms parallel to the floor.
Exercise Benefits
The Kneeling Back Row With Resistance Bands is an excellent exercise for targeting the major muscles of the back. As this kneeling position keeps your body more firmly rooted to the floor, this form of row offers more advantages than standing rows.
WHY YOU SHOULD DO THIS EXERCISE?
Lat extension with resistance bands is a great way to strengthen the lats and other muscles in the back. It improves the appearance of the back muscles, increases muscular endurance in the back muscles, decreases lower back pain and improves posture.
EXERCISE DEMO
Type : Isolation, Bilateral/ can be Unilateral
Joint Action : Shoulder Extension
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the top of the door. Secure the band to the anchor.
- Bands: Fasten both ends of the band to each handle.
Body Position:
- Kneel 3 to 4 feet away from the door, facing the door, each hand gripping a handle.
- Maintain a straight back and a high chest.
- Your arms should point towards your door, palms facing downwards.
Movement:
- Pull back on the handles until your hands are parallel to your hips.
- Return to your original position. Repeat.
Exercise Tips
- Pull back on the handles until your hands are parallel to your hips.
- Return to your original position. Repeat.
Exercise Benefits
Kneeling Straight Arm Lat Extension With Tube Bands is a fantastic alternative for working the Latissimus Dorsi muscles. To strengthen their back muscles, everyone does rows and pull downs. This is a good one to throw in every now and then to give your back muscles a different workout.
WHY YOU SHOULD DO THIS EXERCISE?
The one arm bent over row with resistance bands is a great exercise for strengthening the muscles in your back. It works the latissimus dorsi, trapezius, rhomboids, and biceps.
The one arm bent over row is also an excellent way to strengthen the core muscles of your stomach without putting too much pressure on your back.
EXERCISE DEMO
Type : Compound, Unilateral
Joint Action : Shoulder Extension, Elbow flexion, Scapulae Retraction
How to perform the exercise
Preparations:
- Anchor: Not required
- Bands: No adjustment required
Body Position:
- One feet diagonally in front of the other.
- Stand on the band with your front foot.
- Leave at least 12 inches of elastic on the inside of the front foot and hold the band with the arm opposite the front leg just above the clip or handle.
- Place the other hand on the front leg’s thigh.
- Maintain a straight back, a straight head, and bend your knees and waist.
Movement:
- Pull the band back until your hand is near your hip.
- Return to your original position (controlling the resistance). Repeat.
Exercise Tips
- Hold the handles with a firm grip. Pull through with your elbows.
- Keep the active arm close to your body
Exercise Benefits
The One Arm Bent Over Row With Resistance Bands exercise is a great way to target muscles in the back of your upper body. It’s also an excellent way to work on your balance and stability. This exercise is great for strengthening the muscles in the back. It also targets the biceps, forearms, and abdominals to a lesser degree.
WHY YOU SHOULD DO THIS EXERCISE?
Standing Incline Chest Press With Resistance Bands is a great exercise for chest, shoulders, and triceps. The resistance bands provide an extra challenge to the exercise by making it more difficult to push the arms back up.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: With the door anchor at the bottom of the door, secure the band to the door.
- Bands: Attach each end of the band to a handle
Body Position:
- Stand 3 to 4 feet away from the door with your back to it, holding a handle in each hand.
- Place your arms so that they are they are diagonally 30 degree angle inclined from the ground and to the door behind you.
- The palms of your hands should be facing down.
- Maintain a straight back, a level head, and a high chest.
Movement:
- Push the handles 30 degree inclined away from parallel path, up and in until they are fully extended, and at above forehead level.
- Return to the starting position (controlling the resistance). Repeat.
Exercise Tips
- Grip the handles lightly to insure that the majority of the stress is placed the upper chest muscles.
- Do not bring your elbows past your shoulders as you bring them back to the starting position.
- Make sure to incline the hand at 30 degree and always extended arms above forehead level.
Exercise Benefits
The Standing Incline Chest Press With Tube Bands is a great exercise for working the Upper Chest Muscles. Since the anchor is placed a lower level to you will be able to anchor your body better. This exercise mimics incline cable push up or inclined Bench Press, so you know that you will see results. It also helps to strengthen the posterior deltoids, at the back of the shoulders, assist, the rotator cuff at the shoulder and triceps head.