Your major arm muscles are the biceps, brachialis and triceps. The biceps and brachialis, both located on the front of your upper arm, are responsible for pulling motions and any movement that bends your arm at the elbow. The triceps is located on the back of your upper arm. The triceps is responsible for pushing motions and anything that straightens your arm at the elbow. With stretch bands, you can work out all three of the muscles.
Biceps Curls
Biceps curls work your biceps and brachialis muscles. You also may see this exercise called elbow flexion.
Place one foot across one end of the stretch band. Grasp the other end in your hand on the same side, palm facing forward. Keep your elbow close to your body as you bring your hand up toward your shoulder, then slowly lower your hand back to your side. Complete a full set on the one side before switching to the other side.
Concentration Curls
Concentration curls work your biceps and brachialis. They also place stress on your core muscles to keep your torso steady throughout the exercise.
Loop the stretch band around something sturdy at about ankle height. The leg of a heavy bed frame or a heavy kitchen table leg both work well. Grasp one end of the band in each hand, palms facing forward. Keep your elbows close against your torso as you curl both arms up, bringing your hands toward your shoulders. Lower your hands back down to your sides, then repeat.
Triceps Kickback
Stand on one end of the stretch band with your left foot. Grasp the other end in your right hand. Bend over, knees slightly bent, so that your torso is close to horizontal. Keep your back straight. Support yourself with your left hand on your left knee if necessary. Pull your right elbow back until it's close against your side, then straighten your right arm at the elbow. Bend your elbow again to release the contraction, but keep your elbow in place against your body until you've completed a full set of repetitions, straightening and bending your arm at the elbow.
Overhead Triceps Extension
Overhead triceps extensions challenge both your triceps and your core to keep you steady against the band's resistance. You may need a longer stretch band to do this exercise than to do the triceps kickback.
Stand on the middle of the stretch band with one or both feet. Grasp one end of the band in each hand. Extend both hands straight overhead. Keep your elbows stationary, above your head, as you lower your hands. Your hands should point back and your elbows should point forward. Stop when your hands are even with your elbows, then straighten your arms again.
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