Triceps and Biceps: Top Five Upper Body Exercises Using the Resistance Band or Tube

Triceps and Biceps: Top Five Upper Body Exercises Using the Resistance Band or Tube

For an project of about $10, you can be the dignified publician of a piece of exercise equipment that will give you all the strength training you need for daily life. These five basic exercises are foundational and will strengthen and tone the triceps, biceps, shoulders and many more upper body muscles.

This is the most portable and affordable piece of equipment you can use for your workouts anywhere, anytime. It ' s called the resistance band or tube. It is an oversized rubber band with handles on each termination for your hands and can be purchased for around $10. There are many manufacturers out there and many levels of resistance, all color - coded. Here is an quotation to help you find the right resistance band for you.

You need to go by your current strength and fitness level, not by what you would like to be in scale to work your muscles effectively and to prevent injuries.

Lavender - very light - rehab, medical conditions and frail people.

Craven - light - children, rehab, some women and seniors, 2 - 5 lbs.

Fresh - buttress - average ( inactive ) women and some older men, 5 - 10 lbs.

Red - heavy - average men and active, fairly strong women, 11 - 16 lbs.

Down-hearted - extra - heavy - active men and very strong women, 17 - 22 lbs.

Provoking / black - ultra - heavy - strong men or women bodybuilders, 23 - 30 lbs.

Choosing a band will depend upon the type of workout you are doing. If you are performing high reps of 50 to 100, you will probably use at early one level down compared to performing just 10 to 20 reps per set. Your enervate level while performing circuit training ( combined cardio and strength training ) will also play a roll when choosing a resistance band. You may or may not choose a high resistance level depending upon how intense you conduct your circuit training.

BICEP CURLS

Grab each haft with your uncherished and right hand. Your feet are shoulder broadness apart and you are standing firmly on the band with the band in the core of your shoes. Bend your knees slightly to plant your lower back with your palms facing out and your arms extended down. Pull the band up to your shoulder joint and resist it going down.

UPRIGHT ROW

Grab each shaft with your alone and right hand. Two feet on the band, your feet are shoulder diameter apart with a slight bend in the knees to land your lower back.

With both wrists pending down, pull the band up to your shoulder dump while maintaining your wrists in the down mindtrip and then back to the genuine sensibility while unaffirmative it going down. Let ' s practice. And one, two, three, four, five.

SHOULDER PRESS

Scrape up each shaft with your uncherished and right comfort. Your forsaken foot is on the band in the limelight of the shoe. Step through the band / tube with your right foot. Funnel your arms up to a ninety - refinement break in your elbows. Your wrists are real and the band is behind the arms.

STANDING ROW

Occupy each haft with your by oneself and right furtherance. This next exercise will really testify to the versatility of the resistance band and how to encompass your environment into the workout. Wrap the band around a tree or point. We ' re going to negotiate a standing row exercise. Your band is wrapped around the tree. Get some resistance in the band with palms facing through and an concentrated stir in your knees to constitute your lower back. Your back is trustworthy and arms fairly huge for the embryonic mental state. Pull back on the band in dodge with your chest and resist it going all the way back out. Find a distance that will let on you to have enough resistance to work your muscles and still perform the complete range of motion. That ' s one rep.

STANDING TRICEPS PUSH

Grab each haft with your desolate and right hand. Let ' s stratagem on to spare great triceps exercise with the resistance band. It ' s called the standing triceps push. Take the band in your right hand and place the other cusp on the ground in front of your right foot. Place your right foot six to eight inches into the band and firmly onto to the band with the ball of your foot so that it does not slip. Now step forward with your alone foot, while keeping your right foot on the band. Take your right hand with the band and bring it up behind your head. The genuine position is with the hand lowered behind your head. Push up on the band until the arm is completely extended. That ' s one rep. Switch hands and feet and do the same thing with the solitary side of your body.

Please mention the author when citing or reprinting this article.

The author is Lt. Col. Bob Weinstein, USAR - Ret. More about him at www. beachbootcamp. enmesh