G.Y.M. Resistance Band Bicep Series

Palms Up Bicep Curl With Band Standing on a resistance band, grasp each handle with palms up and elbows by your side. Elbows should be by your side, not anchored into your side. Perform a curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.



Palms Up Bicep Curl With Band Standing on a resistance band, grasp each handle with palms up and elbows by your side. Elbows should be by your side, not anchored into your side. Perform a curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.



Palms Up Bicep Curl With Band Standing on a resistance band, grasp each handle with palms up and elbows by your side. Elbows should be by your side, not anchored into your side. Perform a curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.



Palms Down Bicep Curl With Band Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side. Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high. Complete this exercise for 3 sets of 20 with a band that makes the last few repetitions challenging.



Palms Down Bicep Curl With Band Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side. Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high. Complete this exercise for 3 sets of 20 with a band that makes the last few repetitions challenging.



Single-Arm Bicep Curl With Isometric Contraction Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.) Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side. Switch positions so your other arm is at 90 degrees. Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high. If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction. Complete this exercise for 3 rounds with a band that makes the last few repetitions challenging.



Single-Arm Bicep Curl With Isometric Contraction Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.) Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side. Switch positions so your other arm is at 90 degrees. Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high. If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction. Complete this exercise for 3 rounds with a band that makes the last few repetitions challenging.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Resistance Band Bicep Series

Start with the Palms Up Bicep Curl With Band for a total of 20 repetitions, 10 per side.

Continue with the Palms Down 
Bicep Curl With Band for a total of 20 repetitions, 10 per side.

Complete the series with the Single-Arm Bicep Curl With Isometric Contraction doing 10 repetitions per side.

Either complete one round with a band that leads to fatigue at the end of the round or complete two rounds or more sets with a lighter band.

Palms Up Bicep Curl With Band

Standing on a resistance band, grasp each handle with palms up and elbows by your side. Elbows should be by your side, not anchored into your side.

Perform a curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability.

Both the contraction and release should be controlled. The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance.

Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.

Palms Down
Bicep Curl With Band

Standing on a resistance band, grasp each handle with your palms down and elbows by your side. Your elbows should be by your side not anchored into your side.

Perform a bicep curl on one side so that one handle is up and the other down. As you switch positions, your hands should pass each other at about 90 degrees. This creates a cross lateral engagement rather than linear and will help with balance and stability. Both the contraction and release should be controlled.

The resistance against gravity (eccentric contraction) is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance.

Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into the shoulders or lateral movement are both signs that the resistance is too high.

 

Single-Arm Bicep Curl With Isometric Contraction

Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.)

Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side.

Switch positions so your other arm is at 90 degrees.

Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance.

Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high.

If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction.


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