When armed with nothing more than a resistance band, there’s one routine I like to use to tune up a crucial pair of muscles: the biceps and triceps.
These muscles play an important role whenever you push or pull anything, so I believe it’s worth devoting some time to keeping them strong.
This routine is especially handy as you can do it anywhere. All you need is a long-loop resistance band and 10 minutes.
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The first move involves a push-up, which targets your chest, shoulders, core and triceps.
Then there are three isolation exercises to home in on the biceps and triceps. Take your time with each exercise, prioritizing controlled movements over quantity.
How to do the workout
Perform three rounds of exercises 1A and 1B back to back with minimal rest between sets.
Then rest for 30-60 seconds and move onto three rounds of exercises 2A and 2B, also with minimal rest between sets.
You should be able to wrap the whole workout up in 10 minutes.
1A. Resistance band push-up
Sets: 3 Reps: 10-12
- Wrap the resistance band around your upper back, then get on your hands and toes with your hands just wider than shoulder-width apart and your body in a straight line from head to heels.
- Adjust the band so there is tension in this top position.
- Place a resistance band over your upper back and under both hands.
- Bend your elbows to lower your chest toward the floor, then push back up powerfully, working against the added resistance from the band.
Trainer tip: If you twist the band once, it helps keep it in position across your back. Perform this move on your knees to make it easier.
1B. Biceps curl
Sets: 3 Reps: 10-12
- Stand with both feet on the band, hip-width apart.
- Hold the other end of the band in both hands in front of your thighs, so there’s light tension in the band.
- Keeping your elbows close to your body, bend your elbows to lift your hands to your shoulders.
- Slowly lower your hands back to the start.
Trainer tip: To make this harder, slow down the lowering phase or step wider on the band to increase tension.
2A. Triceps extension
Sets: 3 Reps: 10-12 each side
- Stand with your feet hip-width apart, holding one end of the band behind your head, elbow pointing up, and the other end behind your back close to your buttocks.
- Extend your top arm to lift your top hand, then lower it slowly.
- Complete all the reps on one side, then switch sides.
Trainer tip: To make it harder, hold the band that’s behind your back further up, closer to your top hand.
2B. One-arm biceps curl
Sets: 3 Reps: 10-12 each side
- Stand with both feet on the band, just wider than hip-width apart.
- Hold the other end of the band in one hand in front of your thigh, with light tension in the band.
- Keeping your elbow close to your body, bend your elbow to lift your hand towards your shoulder.
- Pause and squeeze your biceps.
- Slowly lower your arm to the start.
- Complete all the reps on one side, then switch sides.