Reps
Description
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself perpendicular from the anchor point with it on your right side and grab the band in your left hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated inward. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Avoid jutting your head forward or arching your back as the arm moves.
Use the half-kneeling variation of this exercise if you are still having trouble keeping your spine neutral.
To determine which grip feels the greatest on your shoulder, try supinated (palms up), pronated (palms down), and neutral (palms facing).
First, grab your band in both hand slightly wider than shoulder width apart and raised so they are shoulder height and in front of you. Make sure you that there is no slack in this position.
This is the starting position.
From here pull your hands apart until they are at your sides but elevated throughout. Then return the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you can’t pull the band fully apart then you may need to play around with holding the band wider to get an effective workout.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips:
As you pull the band apart, make sure to exhale. This will keep your spine in a neutral position and prevent you from compensating by hyperextending as you perform the repetitions.
Focus on pushing the hands apart once the band is completely pulled apart at chest height to improve the exercise even more. This will aid in engaging the serratus anterior, a tiny muscle located just beneath your armpit.
As you pull the band apart, watch out for the head protruding forward.
You can target more of the upper back if you keep your elbows slightly bent.
First, grab one end of a band in one hand, wrap it around something that won’t move or break and grab the other end in the other hand. Be sure to attach it at about your chest height.
You should position yourself facing the anchor point. Also make sure you are far enough away that there is no slack with your arms out straight pointing at the anchor point and your palms facing up.
This is the starting position.
From here curl your hands towards you, by bending at the elbows until the arms are fully flexed or as far as you can. After this, slowly return the arms back down to the starting position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Resistance Band Bicep Curl Tips:
Focus on only allowing your forearms to move.
Keep the rep timing slow and control the band throughout the set - don't let the band return quickly.
First, securely attach a band to something that won’t move or break. Be sure to attach it at shoulder height.
You should position yourself facing the anchor point. Bend forward by hinging at your hips. Also make sure you are far enough away that there is no slack when your elbows are tucked in at your side and your hands pointing towards the floor and your palms facing inwards.
This is the starting position.
From here extend your hand behind you, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back down to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Exercise Tips
Focus on moving the weight with your triceps, keeping control of the weight as you slowly return back to the starting position.
Keep your body as still as possible, moving only your forearms.
First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.
You should position yourself facing toward the anchor point and with your hand straight up at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back then bend your elbow and pull it into the side of your body whilst the hand remains pointing forward. Then return the arm back to it’s original position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back and focus on pulling the elbow back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.
You should position yourself facing toward the anchor point and with your hands straight at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back then with a straight arm pull the band into the side of your body. Then return the arm back to its original position. Then return the arm back to its original position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
As you pull, try not to arch your back or lean back.
Make sure you have just a slight bend in the elbow but keep it in position throughout the movement.
Make sure not to thrust your head forward instead, concentrate on contracting the rear delts.
Don't rely on momentum; instead, keep the motion controlled and smooth from beginning to end.
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring your elbow in a bent position tucked up to your side and your hand at shoulder height also to the side. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here press the band up and above your head or as far as you can, keeping the elbow out to the side through the movement. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Don't worry about keeping your shoulders pushed back and down as you reach your highest point.
At the peak of the movement, let the elbows spin and point outward; however, at the bottom, tuck them tightly against the rib cage.
Keep the movement from gaining momentum.
Imagine trying to gaze out a window from the top; your biceps and ears should be in line.
Consider experimenting with a wider grasp or shorter range if the movement is causing you any shoulder pain.