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.
- 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.
- 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.
- As you push down on the rubber band to straighten
your elbows, your partner should simultaneously pull up and bend his/her elbows.
- 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
- 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.
- Keep your shoulders steady and your elbows at waist
level. Do not allow your elbows to rise higher than your waist.
- Focus on maintaining an even tension on the rubber
band by working in sync with your partner.
- Breathe regularly and evenly throughout the exercise.
- Keep your abdominal muscles tightened so you can maintain
Do one set of 12-15 repetitions. Rest. Change hand positions and do another
to Common Exercises...