Resistance-band exercises can help men to improve their range of motion and build muscle mass in the extremities and core. These exercises, ranging from leg extensions to resistance band squats, can be performed as a part of a more comprehensive circuit-training regimen.
Upright Rows
Upright rows help to strengthen your arms, pectoral muscles and shoulders. Start by standing on the middle of a resistance band and hold one end of the band with each hand. While standing straight, hold the bands at waist height. Pull up on the bands, bending at the elbows until your hands are under your chin. Slowly lower your arms back down, repeating the motion until you are fatigued.
Triceps Extensions
Triceps extensions help to improve the range of motion in your arms and strengthen your triceps muscles. Stand up straight with the end of a resistance band in your left hand. While extending your left arm down towards the ground, grab the other end of the resistance band with your right hand, bending at the elbow and holding it behind your left shoulder. Extend your right arm upward while keeping your left arm straight. Slowly lower your arm. Repeat 10 times with both arms or until fatigued.
Wrist Flexion Exercise
This wrist exercise strengthens the muscles in your wrist and forearms. Sit in a chair with a foot on one end of the resistance band. Grab the other end of the band with your right hand, placing your right forearm on your right thigh. With your palm facing up, curl your wrist as far as you can and hold the position for five seconds. Slowly lower your hand. Repeat with both hands until fatigued.
Resistance-Band Lunges
The lunge exercise strengthens your legs and improves your range of motion. Stand with your right foot forward and your left foot back, dividing the resistance band in two with your right foot. Bend your elbows, holding your forearms out at waist height, with an end of the resistance band in each hand. Bend your left knee toward the ground, lowering into a lunge position before bouncing back up. As you bounce back up, extend up to a higher position, forcing your body to battle against the resistance of the band. Perform 10 repetitions of this motion before moving your left foot forward and your right foot back; repeat the sequence after switching the positions of your feet.
Member Comments