Training Biceps and Triceps with Fat Circular Bands
If you want to take your guns to the next level consider adding in band training. Those flat circular bands you see in the MX4 Area of the club are serious training tools! These bands provide the advantage of increasing resistance throughout the range of motion to challenge your muscles in a different, yet complimentary way to free weights or machines.
There are a number of ways to trains biceps with bands from the most simple which is just standing on the band with feet spread and holding the upper loop of the band on both or one and handing and curling up and down. You can also stand with one or two feet in the center of a band and grap the two looped ends and curl the end/ends up to pump up those biceps. Another option is to attach band handles to the band to allow you to use even more resistance. Standing on one foot in the enter of the band will give less resistance than standing with two feet spread apart.
You can also attach a band to an immovable object like a post or even a door using a door holder (see www.resistancebandtraining.com to purchase one of these. Another option to create more length is to attach a band low and behind you and then loop another band through this band and attach handles to the band on both ends. With your back to the anchor grasp the handles and step forward to create some level of tension in the band keep your fee in a split stance and head-up. Do a bicep curl with the handles and as you fatigue take small steps back to do drop sets. This exercise emphasizes the stretched position of the bicep comapred with the single band bicep curl described above.
You can also get an incredible tricep workout using bands using the set-up described above with handles attached to the bands. In this case turn your back to the anchor grasping the handles with elbows held high by the sides of your heads. Brace the core while in a split stance and keep the elbows high and motionless then extend your elbows – wow does that create a pump and burn!
To see exactly how to set-up and perform these incredible bicep and tricep exercises using flat circular bands and handles check out this video from resistancebandtraining.com: https://youtu.be/mF-FbNSPF2Q