Resistance Band Bicep Curls: You might not build arms like Arnold Schwarzenegger with resistance bands, but you can definitely sculpt better arms using this home gym tool. Curls are a classic method for growing bigger, stronger biceps-and resistance bands are perfectly capable of helping you achieve both goals.
Stand on the resistance band with feet about shoulder-width apart. Grasp the band with both hands in a supinated grip (palms facing up). Maintain an upright posture and perform a standard bicep curl. Hold the contraction for two seconds, then lower your hands.
Resistance Band Lateral Raise: Lateral raises are one of the best shoulder exercises for achieving a rounded appearance. Traditionally performed with dumbbells, resistance bands can also isolate the lateral head of the deltoid and strengthen the shoulder joint.
Assume an alternating stance with your left foot positioned about 12 inches in front of your right foot. Place the resistance band under your left foot and grasp both ends with pronated (palms facing down) hands.
Engage your core and extend your arms out to the sides until they form a 90-degree angle. Squeeze at the top of the movement to activate the lateral deltoids and upper trapezius, then lower back to the starting position.
Resistance Band Front Raise: For activating the anterior deltoid, the front raise is a foolproof exercise. After engaging the lateral deltoids, your shoulders will be thoroughly warmed up for the second part of the final superset.
Stand on the resistance band with feet hip-width apart. Grasp the band with hands shoulder-width apart using a pronated (palms-down) grip. Engage your glutes and core, then raise hands to just above shoulder height while keeping arms fully extended. Carefully lower hands back to hips, then repeat.
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