Reps

Description

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 perpendicular to the anchor point and grab the band in the hand closest to the anchor. Bring the arm up straight and to the side and make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here pull the band across your body whilst keeping a straight arm. 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:
While performing the exercise, envision that you are attempting to embrace a tree.
Avoid squeezing the band too hard because this can overwork the forearms and biceps and lessen the activation of the pecs.
Try to draw the weight across rather than pressing it.
Never decrease the weight to the point where you experience any kind of pain or pressure at the front of the shoulder joint, and always maintain a tiny bend in the elbows.
Make careful to keep some tightness in your abs and avoid letting your lower back arch too much.

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 above head height.

You should position yourself facing toward the anchor point and with your hands straight up and 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 with a straight arm pull the band down to the side of your body. 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 waist height.

You should position yourself facing away 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 and in front of you. 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 in front the whole range. 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.

Reps

Description

Attach the band to an anchor behind you.
Hold the resistance band in your hand facing away from the anchor where there is little to no slack in the band
Bend the arms slightly to increase biceps tension. This is the exercise's starting position.
Curl the resistance band towards you as far as possible while keeping your back straight and your elbow staying in place.
Return your hands to their original position slowly and repeat for the desired number of reps.

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 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.