Resistance bands come with handles at either end. Using a resistance loop band for these exercises makes them a lot easier to do, but you can adjust the instructions to use a larger looped band or a straight band without resistance loops.
You can make any move harder by standing on the loop band with both feet rather than just one, which shortens the band and makes it more difficult to use. Or, you can switch your bands for stronger ones to make them more difficult.
1) Bicep Curls
To do arm curls, you can place your feet flat on the floor with knees bent, then place the band under your feet and curl the band up toward your shoulders.
Or, you can stand up straight with one foot on the band and one foot off, then curl the band toward your shoulder. You can also stand up straight and lift your arms to your shoulder height, palms facing your sides.
Now, grab the handles with your palms facing outward, both hands about shoulder-width apart.
You can also do a reverse bicep curl using the same technique.
2) Top Half Curls
Place your feet on the band and stand up straight with your arms down at your sides, palms facing your knees.
To do top half curls, bend your elbows to 90 degrees, then lift the band up toward your shoulders with palms facing your shoulders.
You can also do a reverse top half curl using the same technique in reverse.
3) Single-Arm Side Extension
Bring your feet up onto the loop band and stand up straight, holding the handles with your palms facing toward each other. This exercise will work your obliques or your side abs.
To do a single-arm side extension, keep one arm close to your side and hinge at your waist while keeping your core tight, then raise your arm up toward the ceiling.
You can also do a reverse single-arm side extension by keeping your arm held close to your side and rotating in the opposite direction.
4) Hammer Curls
Stand up straight with your feet on the loop band, then bend your arms at a 90-degree angle, holding the handles close to your sides with your palms facing forward.
To do hammer curls, keep your elbows close to your body, then lift the bars up toward your shoulders. Make sure your wrists are straight.
You can also do a reverse hammer curl using the same technique in reverse.
5) Banded Triceps Press-up
Stand up straight with your feet on the loop band, then bend your arms at a 90-degree angle, holding the handles close to your sides with your palms facing forward.
To do hammer curls, keep your elbows close to your body, then lift the bars up toward your shoulders. Make sure your wrists are straight.
You can also do a reverse hammer curl using the same technique in reverse.
Conclusion
Resistance band exercises are a great way to add high-intensity interval training to your workouts. They're also perfect for adding resistance to your body weight exercises.
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