Complete Upper Body Band Gym Workout
This Band Gym Workout is designed to create muscle definition while increasing strength and power throughout the entire upper body using Quantum Bands.
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[post_title] => Complete Upper Body Band Gym Workout
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Complete Band Gym Workout You Can Do Anywhere
The following workout is designed to create muscle definition while increasing strength and power throughout the entire upper body using one 41" Quantum Band and one 13" Quantum Band.Band Gym Workout Program Design
Alternate through the following 10 exercises. Perform 30 seconds of work followed by 15 seconds of rest/transition to complete this 40-minute workout.Exercises
- Plank
- Pull a Part
- Overhead Press
- Mt Climber
- Bent-Over Row
- Push Up
- Side Mt Climber
- Curl
- Triceps Press
- Skater
Workout Video
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[post_content] => Over the years, I have been asked by 1000's of people if resistance band training was right for them, and, if so, how they should begin. Is Resistance Band Training right for you? Let’s get started by asking yourself the following ten questions, to see if it is.
Years of experience, training 100’s of clients, have shown that as our bodies age, they become less able to safely endure extremely heavy weight or extremely high reps, while weight training.
This makes sense, since weight lifting only allows you to train in one plane of movement.
However, with bands, you can change these planes of movement, which, in turn changes the lines of force on the joints. Thus, band training, has the desirous affect of minimizing wear and tear on the joints, which comes from working out with weights.
Mobility decreases as our bodies age, unless we intentionally incorporate strategies designed to off-set the harmful affects of Father time. Weight training is a single plane exercise that is dominated by gravity.
Resistance band training is not gravity dependent. Therefore, it allows you to exercise in multiple planes using multiple lines of force. As a result, the body is consistently challenged in all movement planes, making mobility in those planes available, when needed.
10 Questions to Ask Yourself
1. Do you continue to develop injuries lifting weights?
Years of experience, training 100’s of clients, have shown that as our bodies age, they become less able to safely endure extremely heavy weight or extremely high reps, while weight training.
This makes sense, since weight lifting only allows you to train in one plane of movement.
However, with bands, you can change these planes of movement, which, in turn changes the lines of force on the joints. Thus, band training, has the desirous affect of minimizing wear and tear on the joints, which comes from working out with weights.
2. Do you find yourself frequently modifying exercises that incorporate free weights or weight machines?
It is very common to see weight lifting athletes modify their exercises, in order to compensate for painful shoulders, knees and elbows. These are peripheral joints, and as such, anytime these joints are challenged with resistance, they need to have optimal support from surrounding stabilizing muscles. Over time, if these stabilizing muscles are not intentionally trained, these peripheral joints (your shoulders, knees & elbows), are going to break down. The ascending resistance provided by resistance bands, automatically trains the peripheral joint stabilizers. That’s why there is less of a need to modify band-related exercises.3. Do you experience significant joint stiffness during daily activities, following a weight lifting workout?
The resistance created by lifting weights is directly influenced by gravity. When one considers that most of us are spending 99% of our days either standing or sitting, it becomes apparent that gravity has been putting a continuous load on our joints, and when we add weight lifting to our daily routines, we are adding to the harmful effects of gravity upon our already- fatigued bodies. Resistance bands allow you to train using resistances that are not gravity-dependent, by using horizontal forces, rather than vertical forces. As a result, when you train with resistance bands, you are developing your horizontal strength, which is necessary for you to be able to enjoy your everyday standing and sitting activities.6 Indicators That Free Weights are Beating YOU UP
4. Do you struggle finding time for your gym workouts?
Getting to the gym for most of us, requires a great deal of planning and travel time. Plus, by the time you are able to squeeze in the time to get to the gym, you might find that the gym is crowded, and that you have to wait for access to the equipment to do the next set, or to make adjustments to your exercise routines. All of these factors become time wasters; resulting in even less valuable exercise time, especially when your schedules are tight. However, when you have your own Home Band Gym, you are able to do your workouts wherever, and whenever you want to, without concern for travel or crowds, access to equipment, or even the high cost of a gym membership. As a result, resistance band training allows you to create highly-effective workouts that are convenient, consistent and efficient.
Learn More
5. Do you find it difficult to break a sweat when weight lifting?
As I mentioned earlier, it becomes extremely challenging to aggressively work out with weights as the body ages. Because of this, it's difficult to create workouts that can provide highly-desired metabolic training effects on your bodies, especially if you're following traditional routines that incorporate standard reps and sets. Plus, with weight lifting, one is constantly changing their weight resistances, changing to different machines; activities which, waste even more of your valuable time, especially in a crowded gym setting. However, when you have your own Home Band Gym, you are able to create unlimited combinations of time-based circuit training workouts, that can build strength and challenge metabolic conditioning, wherever you happen to be.6. Have you ever tried strength training with anything besides weights?
Most people think that the only ways to strength train are by using weights; either with body weight or with the addition of free weights. However, there is an increasing number of strength trainers and coaches that are becoming aware of the benefits that can be had by incorporating resistance bands as important component of their strength training programs. Resistance bands, especially those flat layered bands that are continuously-looped, are becoming increasingly popular with professional and collegiate athletes, due to their ability to apply resistance to any body-driven movement. Flat bands, especially layered vs molded, are stronger, last much longer, and are far more capable of providing heavier resistances than their counterparts, tubular bands. In addition, tubular bands are prone to breakage and have very limited weight resistances.7. Why do you lift weights?
Most active, aging, adults lift weights so that they can keep their bodies looking good, feeling great and moving well, so that they can enjoy their every day activities. Resistance band training is the best option for helping active adults to achieve these goals, as bands are able to apply resistances to almost any movement that the human body can perform. This makes resistance band training a much better option for functionally-based strength training, than weight training, which can only work in vertical planes.Building Usable Strength
8. Do you find it more challenging to lift weights as you get older?
It has been shown that lifting weights over an extended period of years will age the body. As a result, most people over 40 find it challenging to get effective workout results lifting weights. This is because their body is not able to tolerate aggressive strength training. Plus free weights, unlike resistance band training, do not allow people to train in multiple planes or use multiple force vectors, which is more joint friendly.9. Do you think that resistance band training can challenge you as much weight lifting?
Resistance band training is often seen as nothing more than rehab training system, or as an alternative option to normal strength training. However, what most people do not realize is, continuously looped flat Quantum Bands (not tubes) are capable of generating unlimited resistance to any movement the body can perform. Knowing muscles are dumb but adaptable, they will respond to any resistance, regardless of the tool.10. Have you lost or maintained your mobility, following a weight lifting only program?
Mobility decreases as our bodies age, unless we intentionally incorporate strategies designed to off-set the harmful affects of Father time. Weight training is a single plane exercise that is dominated by gravity.
Resistance band training is not gravity dependent. Therefore, it allows you to exercise in multiple planes using multiple lines of force. As a result, the body is consistently challenged in all movement planes, making mobility in those planes available, when needed.
9 Reasons to Choose Bands vs Weights
Not Sure Where or How to Get Started??
Here are 3 Options
Contact Dave Directly - dave@resistancebandtraining.com
Purchase Bands and Start Training With These 16 Exercises
Join The Band Gym and let Dave coach you up
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[post_title] => Is Resistance Band Training Right For YOU? [post_excerpt] => Over the years I have been asked by 1000's of people if resistance band training is right for them and where should they begin. Here are the top 10 questions you should ask yourself to see if resistance band training is a good fit for you. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => is-resistance-band-training-right-for-you [to_ping] => [pinged] => [post_modified] => 2019-03-22 13:59:25 [post_modified_gmt] => 2019-03-22 13:59:25 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=30497 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 30497Array ( [0] => 1293 [1] => 1288 )WP_Post Object
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Eliminating Muscle Imbalance
Your Squat Workout should hit every plane and multiple force vector to ensure you eliminate injuries caused by muscle imbalance
So many squat workouts follow one direction. They use only 1 force direction (usually vertical) and only hit one plane of motion. Continually repeated, this creates muscle imbalance and muscle inflexibility which leads to injury. To avoid injury you have to change up your workout exercise patterns and the direction of forces. This will ensure smaller muscle stabilization and different recruitment patterns are used. The following squat workout does all of this by combining a 13" Dynamic Stabilizer Band with an attached 41" Quantum band and free weights. Together this combination allows you to hit multiple planes while applying multiple force vectors that the body has to learn to deal with.Squat Workout Program Design
Alternate through these 7 squat variations doing 40 sec work sets and 20 sec rest sets. Cycle through this sequence 3 times.- Goblet Squat
- Off-Set Deadlift Right and Left
- Off-Set Front Squat Right and Left
- Rotational Deadlift Reach Right and Left
Best Band Packages to Complete This Squat Workout
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About Leg Strengthening Exercises
As we age, gravity creates wear and tear on our joints. This is why attached band leg strengthening exercises are a better option for long-term fitness success.
All day, every day, our body is continually dealing with the effects of gravity. Going up stairs, walking up inclines, squatting down to lift, lunging down to reach, pushing, pulling, and walking are all daily functional movements that require the body to overcome gravity. Knowing the amount of gravity-dominated activities the body is put through every day, it's easy to understand why free weight squatting, leg presses, and single leg free weight squatting will create significant joint wear and tear on the hip and knee joints over time. It is for this reason, attached resistance band leg strengthening exercises are a better option. When done correctly, they will create significantly less joint trauma while still strengthening key hip and thigh muscles.Attached Band Leg Strengthening Exercise Benefits
There are other key benefits to attached band leg strengthening exercises that include:- Allows less compressive forces on the low back, knee, and hip
- Trains lower body muscles to become better at dealing with ground reaction forces
- Enhances walking and running by being a great auxiliary strength exercise
- Allows you to train in all planes of movement
- Allows resistance to be modified quickly
- Enables you to perform these exercises anywhere
- Allows better recruitment of the Glute Medius which is the key stabilizer of the knee
- Allows free weights to be added to increase vertical load
- Unloads joints using band assistance
- Provides dynamic stretching and joint mobilization
Top 10 Attached Band Leg Strengthening Exercises
- Assisted Squat
- Squat
- Assisted Lunge
- Split Squat
- Reverse Lunge
- Lunge Toward
- Split Jump
- Step Up
- Step Down
- Side Lunge
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Implement this Starter Ab Stabilization Workout and keep your low back happy
The abs are not designed to be movers of the lower back or lower spine. So stop with the crunches, sit-ups, and leg raises. The abs are designed to be stabilizers of the low back. This means they are being asked to prevent excessive movement and slow down momentum force that comes with fast, extremity movements when swinging, throwing, jumping, walking or running. No where in their functional job description are abs asked to be accelerators of movement first. That is the role of all the hips, shoulders, chest and leg muscles surrounding them.Starter Ab Stabilization Workout Design
If you are not sure how to start training the abs to be stabilizers, my suggestion is you discontinue your crunches, sit-ups and leg raises and replace them with this 3 level Starter Ab Stabilization Workout.- Alternate through these 3 band-resisted ab exercises. (Don't use the band until you can accomplish exercises without band resistance)
- Perform 30 seconds of work followed by 15 seconds of rest x 8 sets.
- If you are not able to successfully perform any of these 3 progressive exercises with optimal trunk stabilization like noted in the video, revert back to doing only the progression you can successfully complete.
Train Your Abs to Be Stabilizers on Every Exercise Following the Core Chaos 28 Day Program
Learn More
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About the Shoulder Press Workout
Set up correctly, a pillar shoulder press workout is an awesome shoulder strength training workout
Not only is it shoulder joint friendly, but the shoulder press workout also creates ab stabilization and scapular stabilization at the same time. Both scapular and abdominal stabilization are often weak links in the overhead pressing movement. This leads to the shoulder, specifically the rotator cuff, becoming overused or injured. Training overhead pressing in a plank position, automatically forces the scapula and abs to stabilize. Band resistance will be low but no worries. You will still get a great workout that will be very shoulder friendly.Shoulder Press Workout Design
- Alternating between right and left sides, perform 30 seconds of work followed by 30 seconds of rest.
- Perform 12 total sets (6 each side) and rest for 2 minutes.
- Choose another pillar press variation and repeat the same sequence.
- Perform 4 total rounds, always changing up the pillar press exercise variation.
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Healthy Band Shoulder Press Exercises
Shoulder press exercises are movements that are important when you consider the amount of overhead activities we do on a daily basis
Unfortunately traditional free weight shoulder press exercises have been shown to create significant micro-trauma to the rotator cuff when performed regularly. As a result, many active aging fitness enthusiasts that only lift weights develop shoulder pain. Ultimately, they have to discontinue this strengthening exercise. Fortunately shoulder press band exercises are more joint friendly. They also provide several other added benefits that traditional free weight shoulder press exercises can't.Benefits of Band Shoulder Press Exercises
- A band's ascending resistance provides an easier resistance when starting the concentric phase of the pressing movement
- Band pressing allows for non-vertical vectors which are less likely to irritate the rotator cuff.
- A band's pliability allows pressing movements to be quickly modified to painful ranges of motion.
- Band resistance can be quickly modified to avoid overloading the rotator cuff.
- They allow core stabilization and scapular stabilization to be instantly integrated to support the rotator cuff.
- They can easily place the load behind the shoulder. This allows scapular muscles to engage faster.
- Pulling movements can bring in rotation. This is going to recruit the scapular muscles more effectively.
Top 10 Attached Bent Over Shoulder Press Exercises
- Staggered Bentover Press
- Parallel Bentover Press
- Alternating Bentover Press
- Standing Single Arm 3 Point Press
- Kneeling Single Arm Press
- Knee Tap Single Arm Press
- Single Arm Pillar Press
- Blast Off Single Arm Press
- Standing Behind the Neck Press
- Step and Press
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About the Crawling Push Up Challenge Workout
Combining crawling and push ups instantly creates a challenge workout that pushes muscles like no other
Add a resistance band and you create a crawling push up challenge workout that is going to build some serious pushing muscle strength and definition while keeping your rotator cuff healthy and happy. Plus, your abs are going to become significantly stronger at stabilizing the low back.Crawling Push Up Challenge Workout Design
This is a challenge workout with the goal being to complete 10 continuous sets without having to put your knees down.- Each set consists of 5 Crouching Bear Push Ups and 5 Short Crawl Steps.
- Once you can complete all 10 sets you have achieved Level 1.
- The next step is to time yourself and attempt to beat your time on subsequent workouts.
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Pulling for most people is a very strong and powerful movement that requires significant resistance to optimally train
Most people don't consider resistance bands as a way to train with heavy resistance. Not true. Continuously looped layer Quantum Bands allow you to incorporate unlimited resistance along with the ability to increase muscle recruitment by applying a variable ascending resistance. Together these two training benefits make it very easy to simulate a Heavy Band Pulling Workout using Quantum Bands.Heavy Band Pulling Workout Example
Here is a perfect example of a Heavy Band Pulling Workout. This workout trains the entire mid back region by quickly changing up planes of movement, force vectors and rep speed.Heavy Band Pulling Workout Design
Alternate through each of these 7 attached heavy band pulling exercises. Take little to no break between exercises until you have completed 5 reps of each exercise. Take a 60 second rest and repeat 4 more sets. For a more intense workout, cycle through all 7 exercises and perform 5 reps of each. However, instead of resting after completing a cycle, repeat the cycle 4 total times. This will require completing 140 total reps of heavy band pulling.- High Pulls
- Staggered Stance Pull Right and Left
- Single Arm Dominate Hose Pulls Right and Left
- Bent Over Power Pulls
- Lat Pulls
Bands Needed for Heavy Pulling Workouts
View Online
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Attached Band Pushing Exercises
Ask any fitness enthusiast or athlete what the best pushing movement is for building strength or muscle and they will most likely say bench pressing or push ups.
Even though it's well documented that bench pressing and push ups will improve strength, they are not the only way or the best way to train pushing from a fitness longevity standpoint. For years I benched pressed heavy and often, only to one day traumatically tear my rotator cuff, bicep tendon and labrum (shoulder cartilage). This resulted in surgery that fortunately did not end my career as a fitness professional, physical therapist or fitness enthusiast. Mine is not an uncommon story. Most people (especially guys) that bench press weekly for years, eventually incur some level of shoulder pain or injury. Most of these injuries involve the rotator cuff tendons being irritated or torn which often leads to surgery or having to modify push training. Even though bench pressing is a proven exercise, as a 40+ guy, it's not your only option and it's definitely not worth the long term effects it places on the shoulder structures.What Other Pushing Options Are There???
Attached Band Pushing is a viable option that will build strength and muscle definition without predisposing the rotator cuff to long term trauma and injury. Plus, by using a standing position, attached band pushing provides the additional benefits that cannot be achieved just by bench pressing or incorporating other types of machine-based or free weight strength training.Benefits of Attached Band Pushing Versus Free Weight Only Pushing
- Automatically activates abdominals as stabilizers due to a horizontal vector being applied
- Automatically activates scapular stabilizers as a result of hips and abs being simultaneously activated
- Simulates a closed chain exercise which applies less stabilization demand onto the rotator cuff muscles and tendons
- Generates less pressure on low back due to abs being activated and less low back extension which is often seen with bench pressing
- Allows individuals to coordinate the lower body into the pushing movement by adding in a squat or lunge
- Positions the body to push while standing which takes advantage of the body's natural pushing response
- Allows individuals to incorporate rotational and lateral planes of movement with pushing which eliminates overuse injuries
- Increases muscle recruitment due to a higher level of core activation
Dave's Top 10 Attached Band Pushing Exercises
- Staggered Push
- Single Arm Push & Single Arm Rotational Push
- Parallel Core Dominate Push
- Alternate Pushing Options
- Incline Push
- Split Squat Push
- Step and Push
- Kneeling Hip Extension Push
- Hip Loaded Push
- Pillar Push Variations
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10 Attached Band Pulling Exercises
Pulling exercises should do more than just strengthen your mid back muscles.
This is one of the huge advantages of training the movement of pulling with resistance bands. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling.10 Added Benefits of Attached Band Pulling
- Trains hip hinging which is a key functional movement for all ground-based movements including squatting, lunging and deadlifting.
- Increases glute activation and strength as long as feet are on the ground.
- Automatically activates secondary scapular muscles because glutes are directly wired to scapular muscles when pulling is being performed.
- Allows you to train pulling in all 3 planes of motion which builds muscle definition and strengthens small secondary pulling muscles.
- Increases rotator cuff flexibility because rotation can easily be brought into most attached band pulling exercises.
- Creates shoulder joint mobility with repetitive distraction created by looping the band over the wrist and eliminating grasping. No grasping keeps deltoids less active and in turn allows the band to distract the shoulder joint.
- Increases muscle recruitment of mid back muscles because of the ascending resistance which increases as a person pulls further into the range of motion.
- Increases mid spine rotational mobility which is inherently lost as the body ages.
- Increases ground reaction control and stabilization with walking and running because the lower body has to stabilize against the ground on every repetition.
- Optimizes each set for resistance because it is very easy to increase or decrease resistance on the fly with resistance bands.
My Top 10 Attached Band Pulling Exercises
- Squat Pull
- Single Arm Squat Pull
- Single Arm Rotational Pull
- Iso Squat Pull
- Split Squat Pull
- Step Back Pull
- Lat Pull
- Power Pull
- Side Pillar Pull
- Front Pillar Pull
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RBT can fit into any exercise budget which makes it not only the most versatile but also the most cost-effective training system
Even though in general RBT is a very cost-effective way to workout, it still requires having to purchase, at the very least a band or two. It also can be a little confusing when it comes to determining which bands you should purchase so you don't buy a band that ends up collecting dust. To help out I decided to share 3 low budget band training options. They have been our most popular for those who are budget conscious, band exercise enthusiasts.3 Low Budget Band Training Options
1. Core Activation Package
Purchase a Core Activation Package and both single band workouts as well as hip stabilization cardio workouts using the 13" Dynamic Stabilizer band. It's a great low cost starter band package. Cost - $40Core Activation Package
10 Butt-Gut Dynamic Stabilizer Exercises
Want a Done-For-You Single Band Training Resource?
The Attachment FREE Single Band Training Guide provides you with over 100-1 Band Workouts you can do Anywhere.
Get yours today!
2. Small Single Band Package
Purchase a Small Single Band Package and begin doing aggressive single band training workouts Anywhere. It is difficult to train everything using 1 band because different exercises require different levels of resistance to optimally challenge the muscles. My suggestion is to consider getting a Small Single Band Training Package with different levels of band resistance to make sure you can optimize every exercise. Cost - $52Small Single Band Package
16 Band Exercises to Master First
Want a Done-For-You Follow Along Workout Series??
The RBT20 Follow-Along Single Band Workout Series is exactly what you are looking for. 20 Minute Single Band Anywhere - Anytime workouts you follow along with Dave on. No Planning No Programming - Just grab your bands and workout.
Get started today!
3. Small Single Band Package, Green 13" Dynamic Stabilizer and an Accessory Kit
Purchase a Small Single Band Package, Green 13" Dynamic Stabilizer and an Accessory Kit. Together this package will provide you with the ability to do all bilaterally attached training, attachment free training and dynamic stabilizer training with over 200 lbs of strength training resistance. Cost - $99Best Valued Training Package
Best Starting Multi- Band Setup Training Resource
The New 28 Day Jump-START Program will provide you with both instructional and follow-along workouts utilizing attached band training. To optimize this workout program, choose at least 2 pairs of bands with the Accessory Kit.
Get started today!
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[post_content] =>
Upper Body Challenge Workout
The following Upper Body Challenge Workout is a rep based workout that uses a rep scheme of 21-15-9-5
You will alternate through 6 different attached band exercises using 3 different levels of band resistance for specific exercises. Pulling should be the strongest band versus arms will be the smallest bands. You should do 21 reps of each exercise before moving to 15 reps of each exercise before going to 9 reps of each exercise and then finishing with 5 reps of each exercise. Record the time it takes for you to finish.Band Setups
Choose a pair of bands that will allow you to train all 6 exercises knowing that smaller muscle groups will be placed at a lower starting tension. One pair of bands has a 30 to 40 lb variance which makes transitioning between exercises with this type of workout seamless.Package Recommendation to Use in this Workout
Purchase Online >>
Above Average Strength Levels
Average Strength Levels
Below Average Strength
Low Strength
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[post_title] => Attached Upper Body Challenge Workout [post_excerpt] => The Upper Body Challenge Workout is a rep based workout that uses a rep scheme of 21-15-9-5. You will alternate through 6 different attached band exercises using 3 different levels of band resistance for specific exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => attached-upper-body-challenge-workout [to_ping] => [pinged] => [post_modified] => 2018-09-10 13:09:44 [post_modified_gmt] => 2018-09-10 13:09:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 29475Array ( [0] => 1288 )WP_Post Object
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[post_content] =>
Rarely Used Advanced Band Exercises
Bicep and Tricep Training with resistance bands is endless
Over the years I have come across 10 advanced band exercises for the arms I rarely see trainers or fitness enthusiasts attempting. Some of these are more advanced band exercises and need to be progressed up to. Here are a few rules to keep in mind when progressing into more advanced band exercises.How to Progress into Advanced Band Exercises
Rule 1
If the advanced exercise requires going faster, make sure you have mastered the slow version first. Also, when trying to go faster, focus on the concentric phase first and keep the eccentric phase slow and controlled.Rule 2
If the advanced exercise requires taking a step or a hop while performing the upper body movement, make sure you are not dragging the foot or feet as it moves which will result in the band getting shredded. Also, try to release the band back to the starting point of the exercise first before moving your feet back to the starting point.Rule 3
Do not use an orange micro band or yellow super micro band to do any advanced step exercises. These two bands are only 7.5 millimeters thick and will not hold up well to advanced band training exercises. Also, due to their low resistance, they are often overstretched during advanced type exercises.Rule 4
Make sure full range of motion is being achieved with advanced band exercises. Very often as the speed or exercise difficulty increases, people do not complete a full range of motion due to balance or control issues.Rule 5
With any advanced band exercise that requires a stepping action, the coordination of two movements happening simultaneously must be smooth and controlled. If this is not the case, very often the working muscles may not respond well to the exercise.Advanced Band Arm Exercises
Make sure you take the above mentioned rules into consideration when attempting these 10 advanced band arm exercises:- Hammer Jack Curls
- Split Squat Triceps Press
- Step Back Triceps Press
- Stepping Curls
- Split Jump Curls
- Split Jump Triceps Press
- Assisted Triceps Plyo Push-Up
- Supine Curls
- Alternating Curls
- Split Jack Triceps Press
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Dynamic 4 Way Band Arm Workout
This 4 Way Band Arm Workout will carve up the arms using multiple planes and 4 distinctly different exercises
To me arm workouts can get boring, and I find when I continue to do the same type of exercise over and over, my elbows and shoulders become sore. That's why I like doing this 4 Way Band Arm Workout because it changes things up. Not only does it use elastic resistance instead of free weights, but it also uses horizontal vectors and standing postures. Both of these change the dynamics of how the shoulder blade stabilizes and the pressure placed on the elbow. The other reason I enjoy this workout is it only requires 1 band and 1 pair of handles. Just make sure you have a stable structure to hook up to.Exercises
1. Staggered Stance Curl - Double Knees Overhead Press 2. Staggered HV Curl - Staggered HV Press 3. Step and Curl - Back Step Press 4. Power Curl - Resisted Triceps Push Up I perform 1 set of each exercise. However, feel free to treat this like 4 separate rounds and alternate back and forth doing 4 sets of each before moving on to the next round of exercises. I use a 20 on, 10 off Tabata interval but if you need more transition time take it up to 30-30 or 30-15.Want a good laugh...here's the same workout taped and submitted 8 years ago...
2009 Version
What Do You Think?
I would enjoy knowing what you think of the workout format using the Audible commands and if the newest video was easy to follow. Submit your comments below. Thank you, Dave [post_title] => Follow-Along 4 Way Band Arm Workout [post_excerpt] => Arm workouts can get boring. This 4 Way Band Arm Workout will change things up and carve up the arms using multiple planes and 4 different exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => follow-along-4-way-arm-workout [to_ping] => [pinged] => [post_modified] => 2018-08-26 16:50:27 [post_modified_gmt] => 2018-08-26 16:50:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29500 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 29500Array ( [0] => 1288 )
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