For these resistance band exercises, stand with feet shoulder width apart, one foot slightly ahead of the other. Stand on the middle of the tubing with the front foot and grasp the handles with an underhand grip. Starting with your hands at hip height flex one of your upper arms and curl the handle towards your shoulder. As you lower the handle start to curl the other handle. Try to establish a rhythm of raising one handle as you lower the other. Do not swing your upper body to help the movement. You can increase the difficulty of the exercise by keeping your feet side by side and standing on the tubing with both feet, increasing the distance between your feet to increase the tension on the tube.
Sit on the end of a flat bench, feet spread apart. Bend over slightly and place your left elbow against the inside of your left knee. Place the left foot on your tubing so that there is six to eight inches of tubing and the handle between your feet. Grasp the handle with an underhand grip and, using your knee to support your arm, curl the handle up as high as you can without lifting your elbow off you knee. Slowly lower than handle until your arm is straight. When you have completed the required repetitions switch arms and stand on the tubing with your right foot.
Stand upright with feet shoulder width apart, knees slightly bent. Stand on one end of the tubing with the heel of one foot. Pull the tubing up behind your body so that the handle is directly behind your head and neck high. Keeping your upper arms perpendicular to the floor, bend your elbows and grasp the tubing in both hands with a palms-in-grip. Keeping your elbows pointed towards the ceiling, straighten your arms towards the ceiling. Your upper arms should stay still throughout the movement. Standing further up the tubing will increase the difficulty of the movement.
Attach the tubing to a high hook on the wall rail or place it over the top of a door. Grasp the handle with a neutral, palms-in grip, hands just outside your hips, arms straight and the handle at waist height. Keeping your elbows tucked into your sides and supper arms still, bend your elbows, bringing your hands up as high as possible while still keeping your elbows tight against your sides. Push the handle back down, following the same arc used during the lift.
Page 3 of resistance band exercises