When you are asked to flex your muscles, the asker is typically referring to your biceps. The size of the muscle and its proximity to the skin's surface make the biceps one of the more visible indicators of overall physical fitness. You don't need an expensive gym membership to build up your arms. Instead, work your biceps using a resistance band or your own body weight without leaving home.
Resistance Band Biceps Curl
A set of resistance bands are a light and portable alternative to weights. Performing a basic biceps curl with a resistance band gives the added benefit of engaging your core muscles as you target your biceps. With a handle in each hand, stand on the resistance band with your feet a bit less than shoulder width apart. Curl your arms up while keeping your elbows close to your torso. Bring your hands toward your shoulders and squeeze your biceps at the top of the motion. Slowly return to the starting position. Turn up the intensity by looping the band in the center and positioning your feet on each side of the loop.
Floor Pull-Ups
One way to work around the need for weights and workout machines is to use your own body weight for resistance. When you perform floor pull-ups, you engage your back and biceps muscles as they lift your body weight off the floor. Place two chairs two feet apart on the floor, and lay a broom handle across the gap in the chairs. Lie down so your shoulders are positioned under the broom handle. Grab the handle with your palms facing toward your body and shoulder-width apart. Tighten your abs and pull your upper body off the floor as high as you can. Hold the position and lower yourself back to the floor.
Resistance Band Cross Body Hammer Curls
Cross body hammer curls, usually done with dumbbells, work your biceps and forearms at the same time. Begin the exercise as you would a resistance band biceps curl by standing on the band with a handle in each hand. Bring your right hand toward your left shoulder. Keep your palm turned toward your body and do not twist your forearm. Squeeze your bicep at the top of the motion and slowly return to the starting position. Alternate between your right and left arms.
Reverse Resistance Band Curl
Choose a set of resistance bands with a door frame attachment for this exercise. The reverse curl hits your biceps from a different angle than traditional biceps curls and can be performed with a cable tower at the gym, dumbbells, a barbell or resistance bands. Secure your resistance band at the bottom of a door frame so the band is just taught when you hold the handles with your arms extended down in front of you. Curl your arms up with your palms facing down, bringing the back of your hands toward your shoulders. Squeeze the muscle at the top of the motion and lower the bands back to the starting position. Keep your upper arms still throughout the motion.
Member Comments