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37 Killer Resistance Band Exercises To Burn Up Your Muscles Anywhere

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37 Killer Resistance Band Exercises — ARMS (Biceps + Triceps)


 

 

Resistance Band Exercise 26: Bicep Curls


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How To:

Video Demo — Bicep Curls
  • (1) Stand on top of a band and grab the handles with an underhand grip.
  • (2) Curl the bands up into your body and squeeze the contraction. Keep your elbows locked into your sides.
  • (3) Slowly lower back to the bottom.

 

 

Resistance Band Exercise 27: Hammer Curls


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How To:

Video Demo — Hammer Curls
  • (1) Stand on top of a band and grab the handles with a neutral grip (palms facing your body).
  • (2) Curl the bands up into your body and squeeze the contraction. Keep your elbows locked into your sides.
  • (3) Slowly lower back to the bottom.

 

 

Resistance Band Exercise 28: Lying Bicep Curls


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How To:

Video Demo — Lying Bicep Curls
  • (1) Hook the bands up to the bottom of a door, grab the handles with an underhand grip, and lie down on your back. Bend your knees.
  • (2) Pin your triceps against the floor and powerfully curl up into your body. Use your core and legs to prevent your body from sliding.
  • (3) Slowly release back to start.

 

 

Resistance Band Exercise 29: Concentration Curls


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How To:

  • (1) Hook a band up to the bottom of a door.
  • (2) Stand sideways, bend over, and grab the handle with your right hand (underhand grip). Keep your right arm on your right thigh throughout.
  • (3) Powerfully contract your bicep and curl your arm up. Squeeze at the top and slowly release back down. Complete a set and repeat for the opposite side.

 

 

Resistance Band Exercise 30: 1-Arm Triceps Extensions


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How To:

Video Demo — 1-Arm Triceps Extensions
  • (1) Stagger your feet and stand on top of a band with your back foot.
  • (2) Grab the band with one arm and raise it straight overhead.
  • (3) Without moving your arm, bend at your elbow and slowly lower your forearm until it’s roughly parallel with the ground. Keep your core tight and back straight.
  • (4) Powerfully contract your tricep and press the handle back up to starting position. Complete a set and repeat for the opposite side.

 

 

Resistance Band Exercise 31: Triceps Kickbacks


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How To:

Video Demo — Triceps Kickbacks
  • (1) Stand on top of the band and hold the handles with an overhand grip. Bend over to 45º.
  • (2) Powerfully contract your triceps, extend your arms, and press the handles out behind your butt. Keep your core tight and your arms stationary.
  • (3) Slowly bend at your elbows and return the handles back down to starting position.

 

 

Resistance Band Exercise 32: Overhead Triceps Extensions


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How To:

Video Demo — Overhead Triceps Extensions
  • (1) Attach a band to the top of a door. Grab both handles and face away from the door.
  • (2) Lean forward slightly, contract your triceps, and powerfully press the bands out in front of your body. Hold the contraction for 1 second.
  • (3) Bend your elbows and return back to starting position. Keep your arms stationary.
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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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