Resistance Band Exercises
Six resistance band workouts to your arms that you are able to do completely wherever! All you want is a mini band to finish this fast, 15-minute resistance band arm exercise.
Construct sturdy, toned arms at dwelling with this 15-Minute Resistance Band Arm Exercise.
I like so as to add resistance bands to my dwelling exercises as a result of they improve the time below pressure or the period of time a muscle is working. Any time there’s pressure on the band, your muscular tissues are working in opposition to the resistance created.
Resistance bands are additionally nice at working bigger muscle teams (legs, glutes, quads, again and shoulders) in addition to smaller, stabilizing muscular tissues (just like the core and pelvic flooring) which can be tougher to focus on with free weights.
Though it’s solely quarter-hour, this arm exercise with bands hits all of the higher physique muscular tissues — shoulders, again, biceps, triceps and chest muscular tissues.
15-Minute Resistance Band Arm Exercise
Six of the most effective resistance band workouts to your arms, that you are able to do completely wherever.
That is considered one of my favourite arm exercises so as to add onto a run. I throw a mini band within the backside of my stroller, run the children to the park and do that resistance band arm exercise whereas the children play on the park.
It’s additionally a fantastic fast and efficient higher physique exercise whenever you’re quick on time or touring.
Exercise Tools:
Mini Loop Resistance Band.
I like to recommend mild to medium resistance. You need to have the ability to transfer all through the complete vary of movement with every arm train, however the final 2-3 reps ought to really feel difficult to finish.
Exercise Directions:
Comply with together with the guided Resistance Bands Arm Exercise on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Seems Like This:
6 Resistance Band Arm Workouts (repeating some workouts on the fitting arm and left arm)
Timed Intervals (30 seconds work, 10 seconds relaxation)
Repeat x2 Units
Exercise Define
Push Ups
Kneeling Shoulder Press
Kneeling Lat Pull Down, Proper
Kneeling Focus Bicep Curl, Proper
Plank and Alternating Row
Kneeling Lat Pull Down, Left
Kneeling Focus Bicep Curl, Left
Tricep Press Down, Proper
Tricep Press Down, Left
6 Resistance Band Workouts for Arms
Banded Push Ups
Targets: Chest, shoulders, triceps, abs and core.
How To Do Banded Push Ups
Place the mini band round your wrists or higher arms.
Begin in excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
Maintain this place, sustaining a straight line together with your physique, gaze barely in entrance of you.
Slowly decrease your chest down in direction of the bottom, elbows fall again in direction of your physique. Preserve a straight line together with your physique — head, chest and legs in a single straight line.
Then push again up into excessive plank place (pushing your physique up in a single straight line from head to heels).
Preserve pressure on the band throughout every rep.
Modification: Drop to your knees and place the band round your higher arms to assist push you again as much as the highest of your push up.
Kneeling Shoulder Press
Targets: Arms, shoulders, chest, again and stabilizing core muscular tissues.
How To Do A Resistance Band Shoulder Press
Begin in a kneeling place (choice to carry out this standing when you’ve got knee ache). Loop the resistance band round your wrists.
Bend your elbows to 90 levels, arms out in entrance of you, palms dealing with in in direction of one another. Unfold your arms aside to create pressure throughout the band.
Sustaining this pressure, straighten your arms as you press them overhead whereas maintaining your shoulder blades pulled down. Totally extending your arms overhead.
With management and fixed pressure on the band, decrease arms, bringing the bands again right down to the beginning place.
Kneeling Lat Pull Down
Targets: Arms and lats (the biggest muscle within the higher physique and largest again muscle).
How To Do A Resistance Band Lat Pull Down
Begin in a kneeling place (choice to carry out this standing when you’ve got knee ache). Loop the resistance band between your thumbs and maintain each arms overhead; arms absolutely prolonged overhead.
Preserving your left hand regular, pull your proper elbow down and out, partaking your again muscular tissues and pulling your shoulder blade down. Proper arm ought to pull right down to a 90 diploma bend, shoulder and elbow parallel.
Slowly, launch the strain, bringing your proper hand again to the beginning place with management.
Repeat, staying on the fitting facet for the timed interval. Swap to the left facet for the second set.
Kneeling Focus Bicep Curls
Targets: Each the lengthy and quick heads of the bicep muscle (higher arm).
How To Do Resistance Band Bicep Curls (Single Arm Focus Curls)
Begin in a half kneeling place, left knee on the mat with toes of left foot tucked below and proper foot on the mat. Convey your proper foot out in direction of your proper facet and loop the resistance band across the arch of your proper foot and your proper hand.
Barely hinge ahead on the hips and press your proper elbow into the within of your proper thigh. Then curl your proper palm up in direction of your proper shoulder. Performing a single arm focus curl.
Management the strain on the band as you decrease your proper hand again right down to the beginning place.
Keep on the fitting arm for the timed interval. Swap sides for the second set.
Plank and Alternating Row
Targets: Arms, shoulders, chest, again, triceps, abs and core.
How To Do A Plank And Row With Resistance Bands
Begin in excessive plank place with the resistance band looped round your thumbs. You possibly can at all times modify your plank with each knees on the bottom.
Maintain this plank place as you pull the band and your proper hand again in direction of your proper hip. Pulling your proper elbow as much as meet your proper rib cage, whereas attempting to maintain each hips sq. to the bottom.
Decrease your proper hand again to the mat with management, and repeat the row on the left hand.
Modification: Drop to your knees and carry out the rows out of your knees. Or add an incline by putting your arms on a chair or bench.
Tricep Pressdown
Targets: All three heads of the tricep muscle (again of the higher arm).
How To Do A Resistance Band Tricep Kickback
Begin with ft shoulder width aside, knees barely bent. Choice to barely stagger your ft (pictured above).
Maintain the highest of the band at your left shoulder together with your proper hand. Then loop your left hand/palm by the underside of the resistance band.
Barely hinge ahead on the hips and carry out a ‘tricep kickback’ on the left arm; extending the left arm lengthy behind you as you pull the band band again in direction of your left hips/butt (left arm straight).
With management, slowly return your left hand to the beginning place.
Keep on the left arm for the timed interval. Swap sides for the second set.
Resistance Band Arm Exercise FAQs
Sure! Analysis reveals that resistance bands are a comparable various to dumbbells in terms of muscle engagement, particularly in higher physique workouts (Journal of Human Kinetics). In a mini band arm exercise, your arm muscular tissues are below fixed pressure, in order that they’re working tougher with every rep as a result of time below pressure. Resistance band workouts additionally improve flexibility and mobility in your higher physique.
Resistance band workouts are an effective way to problem your higher physique. They problem your stabilization and core activation, provide a wide range of train choices, and are cheap and straightforward to journey with or retailer in a house gymnasium. Resistance bands additionally present better muscle stimulus and management (you have to take care of pressure on the band all through the complete motion).
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