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 hands are at shoulder height and your elbows are slightly behind you pointing backwards.

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.

Tips

If you're using a round resistance band then using a back of a chair may be better to prevent it from moving up
If you struggle to keep in the position do the single arm variation

Reps

Description

First, grab your band in both hand slightly wider than shoulder width apart and raised so they are shoulder height and in front of you. Make sure you that there is no slack in this position.

This is the starting position.

From here pull your hands apart until they are at your sides but elevated throughout. Then return 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 can’t pull the band fully apart then you may need to play around with holding the band wider to get an effective workout.

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 the band apart, make sure to exhale. This will keep your spine in a neutral position and prevent you from compensating by hyperextending as you perform the repetitions.
Focus on pushing the hands apart once the band is completely pulled apart at chest height to improve the exercise even more. This will aid in engaging the serratus anterior, a tiny muscle located just beneath your armpit.
As you pull the band apart, watch out for the head protruding forward.
You can target more of the upper back if you keep your elbows slightly bent.

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 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.

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

This is the Band Around the World

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 toward the anchor point and grab the band in one hand with a straight arm 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.

Keeping the arm straight through the whole movement first, pull the band down to your side. Next, Raise the arm up, out to the side and above your head. From here, lower it down back to the starting position. After this, do the same movement but in reverse. 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

Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the shoulder muscles to move the weight - do not lean forward and use momentum to swing the weight back.