A rubber exercise band or resistance band is a type of exercise equipment used for strength training. Rubber exercise bands, which are made up of a rubber cord with handles on each end, come in a variety of resistance levels. Training with rubber exercise bands places tension on the muscles through their full range of motion during each exercise, so your muscles are engaged more than with machines or dumbbells. Exercise bands are compact and versatile so you can use them in your living room, or pack them in your luggage when you travel. Perform resistance band exercises to add variety to your strength training workout.
Standing Rows
Standing rows work the upper back and core. Hook the exercise band around a stationary post. Hold a handle in each hand. Face your palms down with your arms extended straight at chest height. Squeeze your shoulder blades together and pull your elbows back until they are bent at 90 degrees. Slowly release your arms straight, returning to the starting position. Repeat for three sets of 15 repetitions.
Squats
Squats recruit the muscles in the lower body, the quadriceps, hamstrings and glutes. Stand on top of the exercise band with your feet spaced shoulder-width apart. Hold a handle with each hand. Lift your hands up to shoulder-height and face your palms forward to increase the resistance. Sit your hips back until your knees are bent at a 90 degree angle. Focus your weight in your heels and press your body up, returning to the starting position. Repeat the exercise for three sets of 15 repetitions.
Bicep Curls
Bicep curls stimulate the biceps and core. Begin by standing on top of the exercise band with your feet shoulder-width apart. Hold a handle with each hand and arms at your sides. Face your palms up. Keep your elbows close to your body and curl your palms up toward your shoulders. Slowly release your arms down to the starting position. Repeat the movement for three sets of 15 repetitions.
Tricep Press
Tricep press engages the triceps, shoulders and core muscles. Stand with your feet together on top of the exercise band. Place a handle in each hand. Extend your arms straight above your head with your palms facing forward. Lower your hands behind your head until your elbows are bent at 90 degrees. Keep your elbows facing forward the entire time. Press your palms up until your arms are straight, returning to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: Resistance Band Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments