One of the best things about Theraband exercises is that they’re extremely portable! For example, this Theraband mini arm workout can be done at home, at the gym, while traveling, or even in a hospital. You can use bands in the place of regular weights, as a warm-up, or to build strength for more intense workouts. This Theraband workout contains these exercises:
- Banded Bicep Curls
- Banded Rows
- Overhead Reach
- Banded Push Ups
In the rest of this article, we’ll walk you through each exercise. As you work through them, remember that you can easily adjust the resistance by holding the band closer to or farther away from your body. Let’s get started!
Do-It-Anywhere Theraband Arm Mini Workout
Banded Bicep Curls
Find the center of your Theraband, place it on the ground, and stand on it. Hold one end of the Theraband in each hand, palms facing up and loose ends of the band on the outside of your hands. Stabilize your arms through the muscles around your shoulder blades, keep your elbows close by your sides, and slowly bend your elbows, bringing your hands toward your shoulders.
Return to the starting position, moving slowly and with control. Do 10 to 20 reps.
With your feet planted on the center of the Theraband, go into a flat back position with your knees slightly bent and back parallel to the ground. Hold one end of the band in each hand in an overhand grip. Then, slowly bend your elbows until your hands are almost level with your sides. Slowly return to the starting position, working against the pull of the Theraband.
As you move, keep your arms tracking by your sides. Do 10 to 20 reps.
Stand up straight, both feet planted on the center of the Theraband. Hold one end of the Theraband in each hand, palms facing out and the loose ends of the band on the outside of your hands. Take a moment to engage the muscles around your shoulder blades, then, keeping your elbows and wrists as straight as possible, extend both arms toward the ceiling over your head.
Return slowly to the starting position, working against the pull of the Theraband. Do 10 to 20 reps.
Banded Push Ups
Start in a tabletop position on your hands and knees. Drape the Theraband over your upper back and hold one end in each hand snugly enough to create resistance across your back. Step your feet back into a full plank or lift your feet for a half plank, then slowly bend your elbows, lowering your body into a pushup.
Pause for one second, then push back up against the resistance of the Theraband. Repeat 5 to 20 times.
These Theraband exercises are a great way to develop strength in the large muscles of your arms. Try them anywhere, and be sure to thoroughly stretch afterward!