Advanced Band
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Use the following exercises to help strengthen and develop your biceps muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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The position you have the band under your feet, will either increase or decrease the exercise difficulty - reading the section on biceps band exercises and clicking on each image below will increase your knowledge. |
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Date |
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Time |
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NORMAL CURLS |
HAMMER CURLS |
SEATED WIDE ARM |
BAND CROSS OVERS |
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3 Sets of 12 - 10 - 8 lifts with 30 - 45 seconds rest between sets. |
3 Sets of 12 - 10 - 8 lifts keeping your palms facing each other. |
2 Sets of 8 - 12 lifts each side - full range of movement. |
2 Sets of 8 - 12 lifts keeping your palms facing each other. |
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BAND 180 DEGREE |
SINGLE ARM CRUCIFIX |
CONCENTRIC CURLS |
REVERSE CURLS |
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3 Sets of 12 - 10 - 8 Rotate your wrists through a 180 degree turn. |
3 Sets of 12 - 10 - 8 lifts reps keeping your upper arm parallel to the floor. |
2 Sets of 8 - 12 lifts each side - full range of movement. |
2 Sets of 10 - 12 slow lifts. Keep palms facing downwards. |
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PULSING MOVEMENT |
WIDE ARM FINISH |
BICEPS MUSCLES STRETCH |
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3 Sets of 12 - 10 - 8 pulsing slow lifts - keep back straight. |
3 Sets of 12 - 10 - 8 lifts reps finish with hands by your shoulders. |
Have enough rest between exercises to be able to perform the desired amount of reps and sets. |
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Aim to work through all 10 exercises - however if you feel tired or sore, work for the first 6 - 8 only - don't train sore muscles.
If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with changing your foot position in order to be able to achieve your desired reps. |
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