The Best Resistance Band Arm Workout Ever! (Full Workout Included)

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The best resistance band arm workout ever

Today we’re going to do the best resistance band arm workout ever!

We start out using a heavy resistance, something that has you failing in 10 to 15 reps—the closer to 10, the better. The first exercise up is the low anchor bicep curl.

When doing this exercise, it’s good to get into the habit of setting your shoulders by pulling them back and down. This keeps you in good posture and works your upper back and scapula muscles with an isometric hold as you perform your curls.

One of the advantages of performing curls first in your workout is that they warm up the elbow getting them ready for those tricep exercises that tend to aggravate our elbows more. Doing this, along with using bands, is like double protection for our joints.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

Here is the link to FortisFight https://www.fortisfight.com/product-category/men/ and use my affiliate discount code FITAND50 at checkout for 15% off you next purchase on all of their apparel.

If you would like a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase https://sale.torroband.com/?affId=555B3E5D

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You might’ve noticed this isn’t a full range of motion. What we’re doing with these heavy curls is pre-exhausting the first part of the movement where the bands provide the least resistance.

The resistance should be heavy enough that you can’t curl it much farther than halfway, and you’re reaching failure in under 15 repetitions. So heavy you can’t go over 15 even using part reps.

You need to be making intensity faces, or you’re not lifting heavy enough.

I recommend doing 4 sets of these. I rest 30 to 60 seconds between sets, keeping the pace high.

Next up is heavy triceps pushdowns. I like to connect the bands together for greater control, and I do them with palms down or in the prone position.

To improve the range of motion, you need to lean forward, roughly in line with the bands, keeping your back straight and your butt back to counterbalance. It’s easier to stabilize with your torso straight upwards, but there’s virtually no range of motion.

To build your arms, you need to build your entire body. What I mean by this is you’ll very seldom see a guy my size with 18-inch arms unless he’s some kind of genetic freak or he is putting Synthol in them.

To get bigger arms, I need to add muscle to my entire body. To do this, I have to be in a calorie surplus. Now, if you’re carrying a fair bit of excess body fat, then you already have your surplus, and you can build muscle even in a slight calorie deficit.

Biceps and triceps are perfect for a superset, and that’s what’s up next. First, we’re doing curls with the anchor behind us and our arms behind our back.

This works our biceps in the stretched position. So we need to step far enough away from the anchor that we feel a good stretch in the bicep before we even start the curl. We get the fullest possible range of motion with is exercise.

I’ve talked about this before, and this exercise is one of the places I use it. I like to have the band on the inside of my palms closest to my body to make the bicep work harder to keep it in the supinated position. It’s a great little intensity technique.

This exercise works both heads of the biceps, but it emphasizes the long head. This is the one that gives us that bicep peak.

Use a resistance that brings you into the 15 to 20 range. This is important as you’ll find this resistance feels much harder on the overhead triceps extension, which is the exercise we are super-setting it with.

This movement works the triceps in the stretched position. Something we should always try to do when we’re putting together a workout is to choose exercises that work the muscle in both the fully stretched and contracted positions.

For our next superset, we’re going to get double the benefit by working both are forearms and biceps at the same time with a reverse grip curl. This move emphasizes the brachioradialis while also effectively working the biceps.

From here, we go back to triceps extensions, except this time we’re using a neutral grip and keeping the bands apart so we can bring our arms behind our back to get a complete contraction on the long head, the largest head of the triceps.

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Comments

Fit and 50 says:

If you would like a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase https://sale.torroband.com/?affId=555B3E5D

The shorts I was wearing in this video were supplied by FortisFight. Here is the link to their website for all your gym apparel https://www.fortisfight.com/product-category/men/ and use my affiliate discount code FITAND50 at checkout for 15% off you next purchase on all of their apparel.

richard gray says:

Any idea how I can get customer support to respond Have had the bands for a little more than a month. My 40lb band has snapped. No response from customer support. Than you

Jetmail says:

Never thought I'd be over fifty, but here I am! I've noticed over the last few years it's easier to damage joints with weights. So, in short thanks for this..💪

Travis Carver says:

Bands always give me the best pump for my biceps. Bands and weighted chin-ups for me.

Heidi Zee says:

I’m not familiar with Torrobands; what is their benefit over other bands, like the Rogue bands I have? Thanks!

cymen vorheers says:

No bow tie? … denied

Mental Matt says:

With sets reps ..what do you make of drop sets? 10..8..6..4..4 I use them an I think it works well.

Dwayne Cunningham says:

Not a fan of the band. I'm an old school iron dude. Still, respect.

Lou Lopez says:

Excellent but you knew I'd love this!

raboox9 says:

That hit the spot. The full ROM bicep curls with the arms back really hit the biceps, along with doing isometric holds on the last few reps.

Shantanu Sapru says:

Great video, Laurence!

Kevin Clements says:

Hmmm, never thought about hand placement being a really big deal but I do see where you demonstrate it here….another banger of a good video Lawrence ! Say HI to Rosita for me 🙂

Schäfchen Schlau says:

Hallo Larry! Thank you for this video. Be glad you live in Canada. Germany is a madhouse! Grüße aus Berlin

W. Hummel says:

Bought my Torrobands last year and use them mainly for training my back. Will definitely give this armworkout a try. Thanks a lot for this video.👏

Gamal Hammad says:

great great workout thanks a lot appreciated

LP DC says:

Your superset ideas and tricks like attaching the handles together and moving the strap to one side of the handle so the bis do more rotation work are 🔥

LP DC says:

Thanks! Torrobands and your routines have been a game changer working out from home!
Why did you decide to start using bands?

Ruben Rios says:

Tris and Bis together feel very intense, I think it was john meadows or Jay Cutler that said because you have so much blood going to either muscle, you see an increase in size when you look at yourself in the mirror.

Gordon says:

I use loop resistance bands but these workouts still apply. You look like you have gained some significant muscle in the last year plus so they certainly appear to work as part of your training. Appreciated the ‘intensity face tip’…Usually I try to avoid this, but can now add it to my toolkit! Another great video!

Carlos Morris says:

Just something I've been pondering… Any thoughts on straight-arm isometric contractions for bigger biceps; like what gymnasts do? 🤔 They have huge, bulging biceps – even while unflexed!… I'm thinking about including lighter weight isometric barbell holds at the end of my biceps training – perhaps seated or on a preacher bench. This would be more intensive than just using incline curls, I'm thinking.

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