Arm Endurance 2 is a 20-minute pyramid set using resistance bands. To perform a pyramid session we start with doing 1 rep of each exercise, then increase by 1 rep on each until you reach the top of the pyramid, then reduce by 1 rep of each exercise until you get back to 1 rep, this is 1 “pyramid”. The top of the pyramid depends on the level selected For this session we'll be going through 2 sets of 2 pyramids to make a total of 4 pyramids.
Between each pyramid take between 1 and 2 minutes rest depending on how much you need. For the resistance band make sure you choose a lighter resistance. If you can't make the reps then the band is too heavy. If you feel like you could do more than 3 extra reps with this weight then it's too light. Another way to adjust the band’s strength is to bring your hands closer to the anchor point (or together if 2 handed exercises) to make it harder or further away to make it easier.
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, 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.
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 away from the anchor point. Also, make sure you are far enough away that there is no slack when your elbows are pointing forward and your hands pointing backwards.
This is the starting position.
From here extend your hand forward, 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 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.