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Mama's Got Biceps
Building Muscle with Strength Training
By Catherine Cram, MS
Perform 10 to 12 repetitions of each exercise for one to two sets. Remember to use your breathing during each exercise, exhaling as you lift and inhaling as you return. You can increase or reduce the resistance of the band by shortening or lengthening the band. Increase the resistance when the last repetitions are not challenging.
Bicep Curl:
This exercise helps to define the bicep muscles in the front upper arm. Place the band under each foot, and grasp each end of the band with palms facing up and arms at sides. Bending from your elbows, bring your palms to your chest, and then lower to starting position. Keep your elbows tight to your body as you do this exercise.
Reverse Curl:
This exercise strengthens the entire bicep muscle and forearm. Place the band under each foot and grasp the ends of the band in your hands. Start with palms facing your body and arms extended and resting on your thighs. Keeping your arms close to your body, curl your arms up, bending at the elbows until your fists reach your shoulders. Your hands should curl toward your body as you raise the band. Remember to keep your elbows tight to the body as you do this exercise.
Chest Press:
The muscles of the upper torso are targeted in this exercise. Place your hands at chest height on each side of an open doorway. You feet should be 6 to 10 inches behind your body, so that you are leaning forward through the doorway. Press your body back like a push-up and return. Make sure that your feet are securely placed on the floor, moving any rugs that may cause you to slide.
Tricep Extension: Want to see more?
