THE BEST BAND-ONLY BICEPS WORKOUT

It was once thought that the pump was just a cosmetic side effect of lifting weights, but it’s actually an integral part of the muscle-building process. Performing reps creates tension in the muscles that, to some degree, pinches off the veins that take blood out of them while the arteries that deliver blood to the muscles continue unobstructed. So the muscles fill up with blood faster than they can be cleared of it. This “cell swelling” stretches the muscle cell membranes, sending the body the message that the muscles aren’t big enough to handle the blood flow to them. Bands create enormous tension throughout a muscle’s entire range of motion, and yet the tension is easily adjusted depending on how you stand or position your body. This makes them great tools for pumping up your biceps.

HOW IT WORKS 

The workout is designed for use with two or more bands, but if you have only one, you can perform any of the curls one arm at a time. On the high-rep, high-speed curls, keep your stance narrow (inside shoulder width) and adjust it as necessary to complete all your reps in one set.

DIRECTIONS 

Complete all the prescribed sets for one exercise before moving on to the next. 

1 HIGH-SPEED CURL

SETS: AS MANY AS NEEDED REPS: 100 REST: 60 SEC.

Anchor the band under your feet, holding the ends with both hands at your sides. Resist your elbows moving forward as you perform curls as fast as you can. Keep your body still.

2 SIDE CURL

SETS: 4 REPS: 15–20 REST: 60 SEC.

Attach two bands to sturdy objects at shoulder height that face each other. Stand between them and hold an end in each hand. Raise your arms out 90 degrees with elbows extended—you should still feel some tension on the band in this starting position. Curl the bands toward your ears and hold the contracted position for two seconds  

3 REVERSE CURL

SETS: 4 REPS: 15–20 (EACH SIDE) REST: 60 SEC.

Attach a band to a sturdy object in front of you and stand facing it. Hold the band in both hands and walk backward, adding tension to the band. Curl the band quickly—your forearm should end up at 90 degrees or greater to the floor. Hold the contracted position for two
seconds.