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Resistance Bands Preacher Curls

Resistance Band Preacher Curl

There is an easy way to imitate a preacher curl with resistance bands. You shouldn´t skip preacher curls if you want big biceps.

Anchor the band at the bottom of the door, and sit on your mat, away from the door.

Grab one handle with each hand, and bend your knees 90 degrees. Place your elbows on your shins, keeping your spine straight.

Exhale. Bend your elbows, raising your hands toward the front of your shoulders in a slow and controlled manner. Keep your spine straight and the wrists in neutral position. Do not allow the shoulders to shrug, the back to arch or sway or the elbows to move forward throughout the movement.

Inhale. Straighten the elbows and lower your hands back to your start position.

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Standing Biceps Curl Reverse Grip with Resistance Bands

Resistance Band Standing Reverse Grip Biceps Curl

The Reverse Curl works a muscle in the arms that is not particularly visible: the brachialis (located on the lower aspect of the upper arm, just below the bicep muscle). Not being visible often translates into not being important in the eyes of many trainers.

But for the lifter in search of bigger arms, the Reverse Curl is a KEY exercise. Want to know what a well-developed brachialis muscle does? It pushes the peak of the biceps up higher, making for a more dramatic flex and an overall bigger arm!

So if Reverse Curls aren’t a part of your routine, it’s time to take another look at this neglected exercise.

Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise. Start with your arms straight down with palms facing backward, and elbows tight to your sides.

Exhale. Slowly bend both elbows in a full range movement. Do not allow the elbows to move forward. Keep the palms facing backward and your wrists straight without any bend. Do not allow the shoulders to shrug.

Inhale. Gently straighten the elbows and lower the handles back to your starting position. Repeat.
 

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Standing One arm Biceps Curl with resistance bands

Resistance Band Standing One-Arm Biceps Curl

Isolate your biceps with this easy exercise.

Anchor the band to the door with the door anchor over your head.

Facing the door grip the handle with one hand and stand about 3 to 4 feet away from the door. Keep your back straight, abs engaged, head aligned and a slight bend in your knees. Position your arm so that it´s straight, pointed towards the door anchor with palm up.

Exhale and pull the handle and bend your elbow until your hand is almost touching your face.

Inhale and gently return to starting position. Repeat.