When you can't get to the gym, don't deprive your upper arms of tone and definition. Rubber-band equipment is affordable and versatile. Band training supplies adjustable resistance throughout both phases of the exercise. During a biceps curl, for example, you are weakest when your arm extends and strongest when you flex the arm. The band offers less resistance in the extended position and increases its resistance as you bend the arms. Rubber resistance works the same way for all muscle groups. Manufacturers color code their bands according to their resistance. Lengthening the band makes the exercise easier and shortening it makes it harder.
Biceps Curl
The biceps curl works the front of the upper arm. Use a longer band if you want to work both biceps simultaneously or use a shorter band for unilateral arm work. Secure the band under your feet, and hold it with your palm or palms facing straight ahead. Stabilize your elbow against your waistline, and slowly bend your arm, bringing your fists toward your shoulders. Perform three sets of 12 repetitions.
Hammer Curl
The next time you pick up a bag of groceries, note the position of your hand. Your thumb, not your palm, is facing straight ahead. The hammer curl uses this position, making it a functional variation of the traditional biceps curl. Set up the band as you did for the biceps curl, but hold it so that your palms face your outer thighs, and your thumbs face directly ahead. Stabilize your elbows as you bend your arms, bringing your thumbs toward your shoulders. Perform three sets of 12 repetitions.
Triceps Press Down
The triceps press-down resembles the triceps rope exercise on the cable machine at the gym. It works best with the wider, flat exercise bands, but if you don't have one, fold a tube-shaped rubber band in half and hold both handles with one hand. Drape the band over your right shoulder. Cross your left hand toward your right shoulder to hold the band in place. Begin with your right arm bent at a 90-degree angle, holding the elbow against your waist. Stabilize your elbow as you straighten your arm. Perform three sets of 12 repetitions on each arm.
Triceps Overhead Press
Place the band behind your back, and hold the bottom end with your left hand and the top end with your right hand. Bend your right elbow so that your fist faces your right shoulder, and your elbow points straight ahead. Stabilize your elbow as you straighten your arm.
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