When most people think about building arms they envision some sort of rowdy exercise at the gym. It seems like working out your arms away from that environment would be impossible, in reality it is much easier and allow for more movement. Lifting weights isn’t necessary to get stronger.
All you need is a piece of equipment that provides resistance. Enter: resistance bands. They’re cheap, small enough to tuck into a bag, and resist more the further you stretch them.
Effective Resistance Band Arm Workouts Guide
The Power of Variable Resistance
No machine can copies this kind of resistance. Unlike a dumbbell, which exerts a constant gravitational pull, a band provide variable resistance that increases as you stretch it. But unlike a dumbbell, it becomes more difficult to pull as it elongates.
So the strongest mechanical point meets the hardest portion of lift. Tension is smooth and this consistency minimizes joint impact. Also, you can train very high volume and not hurt your elbow.
Breaking the Beginner Myth
Bands are something many believe to be reserved for rehab patients or beginners. Not true. Bands can be used to increase resistance on regular lifts by professional athlete.
Bodybuilders incorporate bands into their workouts for isolation exercise. It’s not the equipment that acts as a barrier; it’s your knowledge of how to implement the equipment. If you treat a band like a lazy alternative to weights, you will get lazy results.
Respect the tension, move with control and you’ll notice big changes. The bicep curl is an obvious place to start. Place the band around something solid or anchor it under one of your feet.
Mastering the Bicep Curl
Pin your elbows into your sides. Remember this is an isolated movement. Go too far and you’re doing a shrug.
Contract and hold briefly at the top. You’ll know when you have it right. It’s all about feeling that muscle working.
Let the band take your hand down as low as possible while maintaining a strong stretch in the muscle. Don’t allow the band to pop back up. The control on the way down (lowering phase) create more muscle growth different than the upward motion.
Targeting Triceps for Mass
Many folks neglect their triceps when they train their arms. They work mostly on biceps. But majority of arm mass comes from the triceps.
If you ignore them your arms will look flat from the side. Here’s how to do a tricep overhead extension with a loop band: Anchor it high up. Then reach over your head and pull down.
Keep your elbows pointed forward, not out to the sides. That puts the most pressure on long head of the tricep. You’ll feel that stretch over your head.
Embrace it. It’s good strain. Don’t overlook the shoulders.
Shaping Shoulders with Lateral Raises
Structure in arms makes them appear more attractive. One exercise that works well: a band lateral raise. Here’s why it works: The band maintains tension during all phases of the lift.
It does this better than using dumbbells, which offer zero resistance at the bottom of movement. With your feet positioned on the middle of the band, perform a lateral raise, raising your hands out to your side. Hold until you feel your shoulders begin to rise up off your back.
That’s your max. Any farther and you’ll be asking for trouble. Stay within the danger-free zone and those shoulder will awaken fast. Bands are another thing.
Essential Training Principles
The key is tension and keeping it consistent. A lot of folks will swing around to create momentum, don’t do that. Plant your feet, engage your core and make each rep matter.
Have the appropriate band thickness for the rep you’re after. Thicker bands for fewer reps, thinner for more volume. Mix it up.
Variety keeps your muscle growing. There’s no membership fee. You don’t have to commit time to fit into a gym schedule.
Convenience and Accessibility
No need to wait for someone else. If and when you want to work out, you’re prepared. And you can do that wherever you are; at home, on vacation, at the park.
All you have to provide is the effort. You should of grabbed a band earlier. Grab the band.
Begin pulling. Results will come.
