Bicep Curl Resistance Band Exercise

Video Transcript

Hi! My name is Madison Chase and I am with Expert Village. Today we are going to be talking about having a total body workout with 2 pieces of equipment; the band also known as a resistance band and the ball. Okay let's start with the bicep curl. For less resistance, let's put one foot on the ground because the longer the cord is or the resistance band, the easier it is. The shorter the resistance band, the harder it is. We are going to go with the shorter length; actually a longer length. Okay let's start by putting one foot in front. That is more of an intermediate level. If you are more of a beginner and you need more stability, you want to have both feet parallel from each other. You are going to have a slight bend in your legs, tuck your tummy in, squeeze your glutes and we are going to start by putting both arms parallel to each other and don't break your wrist. Your wrists are straight so no breaking in the wrist. Wrists are perfectly straight and perfect alignment. You want to start by slightly bending your elbows. There is a slight bend in my arm. That is going to be your starting position. So we are going to start and when we release and contract, we want to exhale on the up, bring it back down and that is your starting position again. So again you want to exhale on the up and inhale on the release. So this is a concentric movement, your contraction and this is your release. If you want to add more resistance to it, bring both feet parallel to each other, the same position. Your feet should be parallel, your toe should be pointing straighting ahead, your hips should be in line with your knees. So these are like your headlights. Again, no break in the wrist. It's a little bit harder. A slight bend in your elbow; that is your starting position. Because here my arms are completely relaxed. There is no work involved, no effort involved but here you can see my biceps are actually engaged. That is your starting position. Exhale on the up, hold it for a count of 1, 2, 3, 4 and release. You could actually shorten the time frame as well. Hold it for a count of 2 and bring it back down. That is a bicep curl. Also if you wanted to do 1 arm bicep curl, most of the times one arm is stronger than the other one, depending if you are right handed or left handed. So do single bicep curls as well. Make sure you put a lot of weight on that foot so that there is resistance in that arm. So we did both arm bicep curls and we are doing single arm bicep curls. That is your perfect bicep curl.

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