6 Exercises For Awesome Arms
Who doesn't want tight, toned arms? Here are some exercises to give you those great guns:
Bicep Curl to Overhead Press: Stand on the band and hold the handles with your palms up and arms lengthened. Your arms should be parallel to your body. Flex your abs and be careful not to let your torso move as you complete the reps. Slowly bend your elbows to pull upward on the band. Once your arms are bent, press directly up over your head, rotating your palms to face away from you. Lower your hands back to the bent-arm position, rotating your palms to face up again, and slowly straighten (but don't lock) your elbows. Repeat. Advanced: Get a stronger band or step on more of the band to cause it to stretch more. Do 3 sets of 8-12 reps
Reverse Band Curls: You can do one or both arms at a time. Step on the band at the length that allows your arm to complete the motion, but is still difficult. Start with your arm straight, but not locked, in front of you, palm down. Bend your elbow. Slowly lower your arm back to starting position, and repeat. Advanced: Step on the band at a different spot to make it shorter- this will make it "heavier." Try going slower. Try getting a thicker band, if necessary. Do 3 sets of 8-12 reps
Band Tricep Extension: Secure the band in a closed door above shoulder height. Hold the handles of the band with your back to the door. Stand in a lunge position. Start with your arms bent to the square, and straighten your elbows. Slowly return to starting position, and repeat. Advanced: Stretch the band farther (by stepping farther away from the door.) Go slower. 3 sets of 8-12 reps
Band Tricep Pressdown: Secure the band in the top of the door. Hold the handles and face the door. Your elbows should be at your sides, arms bent to a 90-degree angle, and palms facing down. Without moving your elbows, slowly straighten your arms to press the band down toward the floor. Slowly return to starting position. Advanced: Get a stronger band or kneel on the floor to stretch the band farther. 3 sets of 8-12 reps
Band Side Lifts: Step on the band, standing up straight. You may have to do one side at a time if the band is too strong. Start with your arm straight at your side with your palm down. Keeping your arm straight and to your side, raise your arm until it is parallel to the floor. Slowly lower back to starting position. Advanced: Get a stronger band or move more slowly, or both. 3 sets of 8-12 reps
Ball Front Lifts: Stand up straight, with your feet about shoulder-width apart. Hold the ball out in front of you. Slowly raise it up in front of you until it is slightly higher than your head. Pause. Slowly lower it in front of you until it is slightly lower than your hips. Repeat for reps. Advanced: Get a friend to apply gentle resistance against the ball. Or, use a band instead while creating the same movement. 3 sets of 8-12 reps
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