The typical image the word “weightlifting” conjures up is one of a person doing a standard bicep curl with a dumbbell. Weights are excellent for shaping the muscles, but variety is key for maximum muscular development and definition. That’s where the resistance band comes in. This tool will soon become your favorite variation- it’s small, flexible, incredibly cheap (it can be bought anywhere- try Target or Wal*Mart, especially), and can even give better results than dumbbells, as it applies continuous tension that is different than gravity. Plus, it’s portable- roll it up and stick it in the tiniest purse, and you can sclupt lean muscles anywhere.
Let’s learn how to use this fantastic tool for sculpting lean, sexy biceps! The rules for the resistance band are different then dumbbells as far as sets and reps go. The resistance band is more endurance than strength, so it will still be incredibly demanding in the beginning. Beginners aim to do three sets, with then reps. Position the band during these sets so there is a lot of tension, so you can just manage the final rep, but cannot perform another. Intermediate exercisers, try to reach 15 reps for three sets. Advanced exercisers will have developed the endurance necessary to take it up to 20-25 reps for the three sets.
The exercises:
Bicep Band Curl: Stand on with feet hip-width apart, grasping the handles of the resistance band, palms facing in front of you. Stand on the band, so that there is little to no slack on each side of you (the band will look like a “U” shape because of the way it is held and they way that you are standing on it). Inhale as you slowly curl your lower arms to meet your upper arms, keeping the upper arms glued to the sides of your body. Pause briefly at the top, to receive the full tension. Exhale as you slowly lower the band to starting position.
Bicep Band Hammer Curl: Stand on with feet hip-width apart, grasping the handles of the resistance band, palms facing your sides. Stand on the band, so that there is little to no slack on each side of you (the band will look like a “U” shape because of the way it is held and they way that you are standing on it). Inhale as you slowly curl your lower arms to meet your upper arms, keeping the upper arms glued to the sides of your body. Make sure the thumb meets is facing the upper arms at the top of the movement. Pause briefly at the top, to receive the full tension. Exhale as you slowly lower the band to starting position.
Bicep Reverse Curl: Stand on with feet hip-width apart, grasping the handles of the resistance band, the back of the hands facing in front of you. Stand on the band, so that there is little to no slack on each side of you (the band will look like a “U” shape because of the way it is held and they way that you are standing on it). Inhale as you slowly curl your lower arms to meet your upper arms, keeping the upper arms glued to the sides of your body. The back of the hands will face the upper arms at the top of the movement. Pause briefly at the top, to receive the full tension. Exhale as you slowly lower the band to starting position.
Perform these moves three days a week, leaving at least one resting day between each working day, and you’ll achieve strong, sculpted arms- without touching a dumbbell!
