Reps

Description

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 chest height.

You should position yourself facing away from the anchor point. Also make sure you are far enough away that there is no slack when your elbows are tucked in to your side, pointing backwards and your hands pointing forward.

This is the starting position.

From here extend your hands forward, by extending at the elbows until the arms are fully extended or as far as you can. After this, slowly return the arms back 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.

Reps

Description

First, securely attach a band under the frame of your chair so you are holding it in each hand. From here you should lift your hands with straight arms up to the side until the band feels resistance. If your hands are above 45 degrees, you will need to hold the band closer together to make sure we have resistance throughout the whole movement.

This is the starting position.

From here pull the band up to the side at shoulder height, slightly above or as far as you can. After this, slowly return the arms back 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.

Reps

Description

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 chest height.

You should position yourself facing toward the anchor point and with your hands 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 shoulders back then bend your elbows and pull them back keeping them elevated at shoulder height whilst the hands remain pointing forward. Then return the arms back to their original 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.

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at shoulder height.

Grab the band in one hand and position yourself at a perpendicular angle to the anchor point. Also make sure you are far enough away that there is no slack with your arm out straight pointing at the anchor point and your palm facing up.

This is the starting position.

From here curl your hand towards you, by bending at the elbow until the arm is fully flexed or as far as you can. 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.

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.

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at knee height.

You should position yourself facing away from the anchor point. Also, make sure you are far enough away that there is no slack when your elbow is pointing up and your hand pointing down.

This is the starting position.

From here extend your hand up and above your head, by extending at the elbow until the arm is fully extended or as far as you can. 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.

Exercise Tips

Focus on moving the band with your triceps, keeping control of the band as you slowly return back to the starting position.
Keep your body as still as possible, moving only your forearms.