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 up above head height so when it dangles it is above head height.

You should position yourself directly underneath the anchor point and with your hands straight up. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

First, pull your shoulders down followed by your elbows so that each one comes down to your side. As you do so your elbow should be out to the side. Then return the arms back to their original position. This is one repetition, now repeat this for the desired amount.
The set up for this exercise maybe tricky for some. Either seek assistance or choose a variation.

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 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 down and into the side of your body 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, 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 below waist height.

You should position yourself facing toward the anchor point and with your hands straight 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 up and into the side of your body 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 chest height and grab with one hand.

You should position yourself facing toward the anchor point and with your hands straight 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 followed by your elbow and hand so your hand comes up towards your ear, Keep pulling through the full range of movement or as far as you can with the elbow and hand high throughout. Then return the arm 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.

Tips

As you pull, try not to arch your back or lean back.
Make sure your elbows remain raised and your hands remain at eye level as you pull.
Make sure not to thrust your head forward to meet your hands; instead, concentrate on contracting the rear delts.
Make sure the anchor is set at face height and not higher as this could over-recruit the lats and counteract some of the advantages of scapular upward rotation.
Don't rely on momentum; instead, keep the motion controlled and smooth from beginning to end.

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.