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Partner Tricep / Bicep with Rubberband

Strengthens both the biceps (front of the arm) and the triceps (back of the arm)

One pair of three to five feet long rubberbands that you can purchase at sporting good stores. You can make your own by buying rubberbands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubberband for tears before using it. As you get stronger, you can use two rubberbands instead of one.


  1. Stand with your legs shoulder-width apart and knees slightly bent while facing your partner. You will need only one rubber band between you and your partner.
  2. Hold the ends of the rubber band in each hand with your palms facing each other and elbows bent. Your partner will place his/her hands on the middle portion of the rubber band with the palms facing down and elbows straight. This is the starting position. Make sure there is already tension in the rubberband.
  3. As you push down on the rubber band to straighten your elbows, your partner should simultaneously pull up and bend his/her elbows.
  4. Continue in this see-saw manner until you have done the desired number of repetitions. Rest. Then switch positions so you are now holding the middle portion of the rubber band while your partner is holding the ends.

Performance tips:

  1. Straighten your elbows to feel the full contraction in the triceps muscle. However, take care not to overstraighten or "hyperextend" to the point that your elbow joint curves backward.
  2. Keep your shoulders steady and your elbows at waist level. Do not allow your elbows to rise higher than your waist.
  3. Focus on maintaining an even tension on the rubber band by working in sync with your partner.
  4. Breathe regularly and evenly throughout the exercise.
  5. Keep your abdominal muscles tightened so you can maintain your balance.

Do one set of 12-15 repetitions. Rest. Change hand positions and do another set.

Go to Common Exercises...