equipment

Resistance Band

sets

3

reps

12-20

rest

45 sec

1. Stand on the middle of a resistance band with both feet.
2. Hold one end of the band in each hand with palms facing forward.
3. Set your feet about hip width apart.
4. Let your arms hang extended at your sides.
5. Tuck your elbows in and brace your midsection.

1. Curl both hands upward by bending your elbows.
2. Keep your upper arms fixed at your sides.
3. Continue until your hands reach shoulder height.
4. Squeeze your biceps briefly at the top.
5. Lower under control until your arms are fully extended.

Exhale as you curl up, inhale as you lower.

• Keep your elbows pinned at your sides.
• Stand on more of the band to increase resistance.
• Resist the band on the way down.
• Keep your torso upright with no swinging.
• Lower all the way to straight arms each repetition.

• Letting the band snap the arms straight on the way down.
• Swinging the torso to curl against heavy tension.
• Letting the elbows drift forward.
• Cutting the bottom of the range short.
• Standing on too little of the band so it slips underfoot.

From arms fully extended to hands at shoulder height. Band tension is highest at the top, so control the descent.