Arm Strength 6 | Adapt to Perform
Back

Arm Strength 6

Session overview

Arm Strength 6 is a 20-minute Rounds workout using resistance bands. For this session, we will be performing 10 reps of 5 different exercises in a row with 30 secs rest between each exercise, this is 1 “round”. Repeat until the stated rounds for your level have been completed.

For the resistance band make sure you choose a resistance that is appropriate for 10 reps. 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.

Session details
Whiteboard
Resistance
Arms
Number of rounds
3
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
Round 1
: Minutes
1. Resistance Band Bicep Curl
Reps: 10 10 10
Exercise 1

Resistance Band Bicep Curl

Reps
10
10
10
Description

The Resistance Band Bicep Curl takes a classic bodybuilding exercise, the bicep curl, and replaces the dumbbell with a Resistance Band. This is a common move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.

Benefits
- Builds stronger, more muscular biceps
- Unlike a barbell, the cable allows for continuous tension

Resistance Band Bicep Curl
Dumbbell Bicep Curl
Adaptation:
2. Resistance Band Tricep Kickbacks
Reps: 10 10 10
Exercise 2

Resistance Band Tricep Kickbacks

Reps
10
10
10
Description

3. Resistance Band Raised Bicep Curl
Reps: 10 10 10
Exercise 3

Resistance Band Raised Bicep Curl

Reps
10
10
10
Description

With the Resistance Band Raised Bicep Curl the arms and elbows are held at shoulder height throughout the movement, and hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training.

Benefits
- Builds bigger and stronger biceps
- The resistance provides tension throughout the movement, including at peak contraction
- Great way to target the biceps peak
- Effective even with light weight

4. Resistance Band Overhead Triceps Extension
Reps: 10 10 10
Exercise 4

Resistance Band Overhead Triceps Extension

Reps
10
10
10
Description

5. Resistance Band Row
Reps: 10 10 10
Exercise 5

Resistance Band Row

Reps
10
10
10
Description

The Resistance Band Row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.

Benefits
- Tension throughout the movement, including at peak contraction
- Can use a variety of grips widths to target different parts of the back

Resistance Band Row
Dumbbell Row
Adaptation:
6. Resistance Band Chest Press
Reps: 10 10 10
Exercise 6

Resistance Band Chest Press

Reps
10
10
10
Description

The Resistance Band Chest Press is an alternative to the classic bench press which is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.

Resistance Band Chest Press
Dumbbell Chest Press
Adaptation: