Exercise bands, or resistance bands, are used for strength and resistance training, injury prevention and muscle rehabilitation. The bands typically come in various colors, which represent different levels of resistance. Unlike dumbbells, exercise bands are light and can easily be stowed for workouts during travel. Exercise bands are an efficient and effective means of strengthening and toning the triceps, the muscles in the back of your arm that are responsible for extending the forearm and the arm.
Triceps Extension
Stand with your feet hip-width apart. Hold the exercise band in one hand and place it behind your lower back. Next grab the exercise band handle above your head with the other hand. Keep the lower hand firm and in place as you bend your top elbow down just above the shoulder and then up above your head until your arm is fully extended. This is one rep. Repeat on the other side after one set. Perform three sets of eight to 12 reps two or three times a week on nonconsecutive days.
Triceps Kickback
Begin this exercise by attaching one end of the exercise band to a low object that's secure such as the leg of a bed or couch. Wrap it around the foot and tie it into place. Next stand with your right leg in front of you and slightly bent, legs sturdy and shoulder width apart. Lean forward, placing your right hand on your right knee. Grasp the exercise band handle with your left hand. Keeping your left elbow close to the side of your body, bend the left elbow at a 90-degree angle. Move only your elbow as you extend your arm straight back and then pull it forward. Keep your shoulder neutral. Repeat with the other arm. Perform three sets of eight to 12 reps two or three times a week on nonconsecutive days.
Standing Triceps Kickback
Stand on the exercise band with your feet shoulder width apart and grasp the ends of the exercise bands with each hand. Check the tension on the band to ensure that both the left and right arms have equal resistance. Bend at the waist so that your lower back is flat and raise your elbows so they are slightly higher than your back. Keep your shoulders neutral. Bend both arms back at the same time, until they are straight out behind you. Keep your elbows steady in one place, by the sides of your back. Return your arms to the starting position. Perform three sets of eight to 12 reps two or three times a week on nonconsecutive days.
Standing Triceps Extension
Stand with your feet shoulder width apart. Hold your arms up to the sides so that your elbows are each at a 90-degree angle. Grasp the band between your hands, directly behind your head. Hold one hand firmly in place and extend the other hand out to the side until the arm is flat or at full extension. Return to start and repeat on the other side. Perform three sets of eight to 12 reps two or three times a week on nonconsecutive days.
Member Comments