Resistance Band Arm Curl

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Holos Exercises

Resistance Band Arm Curl

Exercise Type: weight-training

Weight:12 lbs

Sets:3 sets

Reps:NA reps

Fitness Level: Easy

Posted By:Nicole Moneer Guerrero

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Exercise Description

This is a modification of an arm curl. In this demonstration you are doing an arm curl with a resistance band. Resistance bands are a great way to make sure you a getting a controlled arm movement, and, therefore, working muscles on both sides of the arm (biceps, triceps, forearms, and more).

Muscle Groups: Bicep, forearm

Step Number 1

Grab a plastic or elastic resistance tube (or band) with handles at the end.

Step Number 2

For this exercise we’re going to use a hammer grip, which is a little bit harder than a regular curl. Instead of putting your hands through handle of the tube, grab the handle and the strap together. This will force your hands to assume a more awkward position where your palms are constantly facing each other and your palms will never rotate to face the ceiling (as they would in a traditional curl).

Step Number 3

As you are grasping the handle with palms facing each other, draw the resistance band up by bending your arms at the elbows. You should feel the squeeze in your bicep. Remember, keep your hands in the same position throughout, with palms facing each other, so the palms of your hand are perpendicular to the floor. Bring your hands up to the bottom of your shoulders. Raise both arms in one coordinated movement at the same time. Complete a set of 10 to 12 reps. Ideally you want to do 3 sets with a little rest in between.

Step Number 4

If you want to take it up a notch, increase the tempo by alternating and raising one arm at a time. Lift your right arm, then left, in alternating fashion. This alternating movement should be done in a much quicker fashion than the coordinated two-arm movement. Try to do 12 total reps on each arm in order to get a really good workout. Complete 3 sets in total with a little rest in between.

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