Traveling for the summer and can’t get to a gym, but still want to keep up on your training? We’ve got you with this Theraband mini workout for strong arms that can be done any time, anywhere. Just pick a Theraband of your preferred weight and you’re ready to train at the airport, the beach, and anywhere in between. The workout includes:
- Bicep Curls
- Rotating Rows
- Posterior Shoulder Reaches
- Lateral Shoulder Rotations
In the rest of this article, we’ll walk you through each exercise so you can do it with confidence. So, pull out a band and let’s get started!
Theraband Mini Workout For Strong Arms
Bicep Curls
Sit up tall with your legs straight in front of you and feet flexed, toes pointing toward the ceiling. Find the middle of your Theraband and drape it over the tops of your feet, then wrap the band around your feet and hold one end in each hand, palms facing up. Keep your elbows close to your sides and wrists straight as you bend at the elbows, drawing your hands toward your shoulders.
Hold for one count, then slowly return to the starting position. Do 10 to 20 reps.
Rotating Rows
Sit up tall, legs straight in front of you and feet flexed. Find the middle of your Theraband and drape it over the top of your feet, then wrap the ends around your feet and hold one in each hand, palms facing down. Now, curve your spine so you’re sitting just behind your sitz bones. Inhale, then exhale and turn toward your right side as you sit up tall and pull your right elbow back into a row.
Inhale and return to the curved spine position, then repeat on the other side to complete one rep. Repeat in this way for 10 to 20 reps.
Posterior Shoulder Reaches
Sit on your mat with your legs extended straight in front of you and feet flexed. Drape the middle of your Theraband over the top of your feet and wrap it around them, then hold one end in each hand, palms facing down. Keep your elbows and wrists straight and pull your arms directly out to the sides, forming a small “v” shape. Hold for one count, then slowly return to the starting position.
Repeat this for 10 to 20 reps.
Lateral Shoulder Rotations
Fold your Theraband in half and drape it over your palms. Then, bend your arms at the elbows and hold them in an “L” shape, elbows close to your sides and palms facing up. Hold your hands just a few inches away from each other and keep your wrists straight. Grip the Theraband tightly and pull your hands away from each other, hold for one count, then slowly return to the starting position to complete one rep.
Do 5 to 10 reps.
We hope this article gave you some great ways to make your arm workout more portable and convenient! Plus, you can use them to warm up for a weighted workout or to strengthen your arms at any time.
