Dyna Band Exercises

Dyna-Band exercise bands are durable natural latex resistance bands that are 6-inches wide and come in four different levels of resistance. These versatile bands can be used to tone and sculpt the muscles in your upper and lower body. Using different positions of the bands, you can emulate almost every fitness machine you would find in a workout facility. Dyna-Bands are flat and light-weight, so you can easily pack them up and take them with you for an efficient on-the-go workout.

Standing Biceps

This exercise targets your biceps, the muscles locating in the front of your upper arm. To begin, place the band under the arch of one foot so that there are equal pieces of band on each side. Wrap each end of the band around your palms. Stand up tall with both arms extended straight down by your sides, with your elbows held in close to your waist. Turn your palms up towards the ceiling. Without letting your elbows leave your body, slowly curl the band up by bending at the elbow and bringing your palms up to your shoulders. Keep the resistance on the band as you slowly extend your arms back down to the starting position. Try to keep your wrist straight or in neutral position throughout the range of motion. Perform two to three sets of 10 to 20 repetitions.

Seated Leg Press

This exercise mimics the leg press and targets mainly the quadriceps muscles located in the front of your thighs. To begin, sit on a bench or chair with the band placed under the arch of one foot. Wrap the band around your hands and bring your knee up towards your chest. Keep your foot flexed with your toes facing up. Exhale and slowly extend your leg out straight. Perform 10 to 20 repetitions with each leg for two to three sets. Remember to contract your abdominals and keep your spine tall for proper posture and alignment.

Overhead Triceps Extensions

This exercise targets the back of your upper arms or triceps muscle in addition to the back of your shoulders. Stand up tall with legs hip-distance apart and abs tucked in. Wrap the band around your palms. Bend your left arm and place the back of your hand at the base of your spine. Extend your right arm over your head with your elbow bent and facing straight ahead. Exhale as extend the arm out straight towards the ceiling. Inhale as you slowly bend your elbow until your arm is just a little beyond a 90-degree angle. Remember to keep the tension on the band throughout the range of motion, not allowing the band to loop or go slack. Perform 10 to 20 repetitions with your right arm. Change arm positions and repeat with your left arm extending overhead for 10 to 20 repetitions.

Chest and Back Pulldowns

This movement is a two-fold exercise that targets the pecs or chest muscles as well as the trapezius, rear deltoids and lats located in the upper back. Stand up tall with your knees slightly soft and your abdominals contracted. Wrap the band around each hand and raise your arms directly over your head in a "Y" position. In this position, the band should be tight and the resistance should stay consistent throughout the range of motion. Exhale and open your arms out to the sides until your hands are level with your chest and the band touches your breastbone. Inhale and return your arms to fully extended "Y" position. Exhale and squeeze your shoulder blades together as you bend your elbows and bring the band down until it touches your upper back. Once again, return to the overhead "Y" position. Continue to alternate pulling down to the chest and the back for 10 to 20 repetitions. Work up to two to three sets of 10 to 20 repetitions.