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Build up your arms and strengthen your shoulders using an exercise band.
Published on: 06/21/06
CONCENTRATION CURL
Get in a squat position with your feet out wide and thighs parallel to the floor. Place right hand on right thigh for balance. Put one end of the band under your left foot. Grab the other end with your left hand. Rest your left elbow on the inside of your left thigh, just above your knee. Let your left arm dangle almost straight against your leg. Slowly curl your arm up so your elbow stays against your leg but your hand comes up to your shoulder. Slowly lower. Start with two to three sets of 10 to 15 repetitions. Repeat on other side
Chris Hunt/Staff |
| concentration curl |
Chris Hunt/Staff |
| Biceps curl |
Chris Hunt/Staff |
| chest press |
Chris Hunt/Staff |
| chest press |
Chris Hunt/Staff |
| chest fly |
Chris Hunt/Staff |
| chest fly |
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BICEPS CURL
Stand on the band with feet shoulder-width apart. With arms fully extended down at your side and palms up, curl handles up to your shoulders. Be sure to keep elbows at your side. Exhale on the way up and inhale as you slowly return to starting position. Start with two to three sets of 10 to 15 repetitions.
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CHEST PRESS
Secure band behind you at shoulder level. Grip handles with palms facing down and hands right in front of your shoulders. Exhale as you press the handles forward in a straight line. Inhale as you slowly return to starting position. Start with two to three sets of 10 to 15 repetitions.
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CHEST FLIES
Secure band behind you (have someone hold it for you or attach to solid object) about shoulder height. Grip the handles with your arms extended down at your sides, palms turned forward. Exhale and pull the handles up to chest level. Your arms should have a slight bend in them with palms facing each other (like you're about to give someone a hug). Inhale as you slowly open your arms back up. Start with two to three sets of 10 to 15 repetitions.
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BICEPS CURL
Stand on the band with feet shoulder-width apart. With arms fully extended down at your side and palms up, curl handles up to your shoulders. Be sure to keep elbows at your side. Exhale on the way up and inhale as you slowly return to starting position. Start with two to three sets of 10 to 15 repetitions.