Stretch bands are an effective alternative to using dumbbells and other traditional strength training equipment. The elastic bands provide unique resistance throughout the duration of the exercise. In addition, there are a variety of ways to train your biceps and triceps while using any style of stretch band tubing.
Standing Bicep Curls
Stand with your feet about shoulder-width apart; keep your knees slightly bent. Place the stretch band securely underneath both feet and make sure there is an equal amount of excess band on both sides of your feet. Grab the handles with an underhand grip. Your elbows should stay close to your sides, but not touching. Curl your hands up to your shoulders and squeeze your bicep muscles at the top of the movement. Slowly bring your hands back to start. To add variety to your routine, try performing partial reps by starting at the bottom of the movement and only going up half way or by starting half way in the movement and going to the top. Another option is to curl with your arms out wide or perform alternating bicep curls.
Overhead Triceps Extension
Stand with your feet shoulder-width apart; keep your knees slightly bent. Place the stretch band underneath both feet and make sure there is an equal amount of excess band on both sides of your feet. Grab the handles and lift them up behind your back and over your head. (Be sure to choose an appropriate resistance.) Bend your arms so that they form a 90-degree angle (your arms should be close to your ears). Keeping your elbows forward, extend your arms straight overhead and squeeze your triceps muscles. Slowly control your movement and bring your arms back to start.
Skull Crushers
Wrap the stretch band around the legs of a flat bench. Lie down on your back with a handle in each hand (there should be no slack in the band). Extend your arms straight out in front of you. Bend your arms palms-up until your knuckles almost touch your forehead. Push your arms back up to the start position using only your triceps muscles. During this exercise, only your elbows should be bent while your shoulders remain locked in place.
Concentration Curls
Sit on a chair or bench with your feet a little wider than shoulder-width apart. Slightly lean forward and keep your chest up. Rest your right elbow just on the inside of your right thigh. Place the stretch band handle in your right hand-palms up. Place your left foot on the stretch band and grab the excess band with your left hand to prevent the band from slipping from under your foot. Extend your right arm straight down; there should be no slack in the band. Curl your arm all the way up until your fist almost touches your chest; squeeze your bicep muscle. Slowly release back to start. Perform desired reps and switch arms.
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