Let’s say 99% of people that raise need greater arms, and the opposite 1% are simply mendacity to themselves, can making positive factors to your weapons be achieved with out bogarting the squat rack with curls?
Perhaps! For those who’re on the lookout for a option to construct measurement in your biceps and triceps with out including pointless stress to your higher physique joints, you solely want one piece of kit: the resistance band. Bands are good for lifters pushed for time or anybody understanding at residence as a result of they will ship a exercise that may pump up your arms for flextime.
Resistance bands are sometimes missed, however they pack a muscle-building punch. Light-weight, moveable, and versatile, they supply ascending rigidity all through every train. Ascending rigidity means the additional you get into your concentric contraction, the more durable it’s, main to higher rigidity and development.
Let’s dive into the world of resistance band arm exercises on your muscle-building pleasure.
Advantages of Resistance Band Coaching For Your Arms
There are various nice instruments for constructing muscle, and resistance bands are certainly one of them. Listed below are three advantages of utilizing bands to extend arm measurement.
Ascending Pressure for Most Positive factors
In contrast to free weights, bands present rigidity all through the complete vary of movement, even when it’s not fixed. It’s not fixed as a result of the additional the band stretches, the more durable it’s to raise, which offers extra resistance the place muscular tissues are strongest. The combo of fixed and ascending resistance from bands means one factor on your arms. Positive factors.
Joint-Pleasant and Low Influence
Whether or not recovering from an damage or simply trying to give your joints a break, bands assist you to practice laborious whereas protecting the chance of damage and tear to a minimal. In contrast to different free weights, when the band isn’t stretched, there’s minimal joint stress. Moreover, due to the factors talked about, bands will allow you so as to add extra quantity, a key ingredient for muscle development.
Versatile and Transportable
You may take bands anyplace, and so they assist you to carry out a variety of arm workout routines. From bicep curls to triceps extensions, they’ve received you coated. For those who’re brief on house or time, bands are an ideal match, permitting you to squeeze in a exercise anytime, anyplace.
The Resistance Band Arm Exercise For Greater Biceps and Triceps
This exercise is about maximizing your biceps and triceps with a resistance band and the ability of supersets. Let’s get to it.
Heat-Up
Earlier than the exercise, take a couple of minutes to heat up your higher physique by performing a useless hand for a pull-up bar, arm circles, and some mobility workout routines to prime your joints and muscular tissues for the exercise forward.
1A. Shut Grip Band Push Up 10-15 reps
1B. Overhead Band Triceps Extensions 15-20 reps
Relaxation 2 minutes between supersets and repeat a few times for a complete of two to 3 units
2A. Iso Band Biceps Curl ( Maintain your elbows at 90 levels for 30 seconds)
2B. Hammer Band Biceps Curl 10-15 reps
Relaxation 2 minutes between supersets and repeat a few times for a complete of two to 3 units
3A. Band Biceps Curl AMRAP 30 In seconds
3B. Band Overhead Triceps Extension AMRAP in 30 seconds
Do only one superset.
Suggestions To Maximize Your Positive factors Utilizing The Resistance Band Arm Exercise
Getting probably the most out of your resistance band exercise is not only about going via the motions. Listed below are some ideas to make sure you maximize each second of your coaching.
Management the Tempo
Dashing via your reps would possibly really feel good, however it’s not doing all of your muscular tissues any favors. Deal with controlling the tempo, particularly throughout every rep’s eccentric (decreasing) section. Slowing down the train will increase time beneath rigidity, which is essential for constructing muscle.
Alter the Resistance
Adjusting the size of the band or switching to a thicker one simply will increase or decreases the resistance.
Deal with the Thoughts-Muscle Connection
Don’t simply velocity via your arm exercise—concentrate on feeling the muscle working with every rep. For biceps curls, think about your biceps rising greater with each rep. For triceps extensions, concentrate on squeezing the triceps laborious on the prime of the motion. The higher you’ll be able to join mentally together with your bi’s and tri’s, the simpler your arm exercise will probably be.
Who says all you want is dumbbells and barbells to construct spectacular arms?
With a resistance band, you’ll be able to obtain measurement positive factors with out leaving your home. Resistance bands supply a easy but efficient answer for constructing greater arms by specializing in rigidity, locking in tempo, and establishing a strong mind-muscle connection.
Go forward and flex. You understand you need to!