Strong ArmPublished on June 2, 2019


  • Photo by: Mark Holleron

  • The Bicep Curl
    Photo by: Mark Holleron

  • The upright row
    Photo by: Mark Holleron

  • Lateral Band Raise
    Photo by: Mark Holleron

  • Resistance Band Lat Pulldown
    Photo by: Mark Holleron

Ditch the winter sweaters and embrace the summer tanks with a little help from bands! Here are a few easy exercises to help shape, tone and boost your arm strength this spring.

The Bicep Curl:

The bicep curl is a very efficient exercise, it not only works your biceps and forearms but also helps train your shoulders and back muscles.

Aim for 3 sets of 12–15 reps per arm.

The upright row:

Targets the shoulders when you pull vertically to shoulder height in front of your body. I cross the band to allow for flow and positioning. 

Aim for 3 sets of 10–15 reps.

Lateral Band Raise:

Stand on the band with feet hip-width apart. Start with your arms slightly bent and palms facing inwards, at your sides.

Raise your arms straight out to the sides, until your elbows are at shoulder height. Return to the starting position.

Aim for 3 sets of 10–12 reps.

Resistance Band Lat Pulldown:

With knees slightly bent, abs engaged and spine neutral, pull your hands down to shoulder height by pulling the band outward. I like to almost feel a flex at the bottom of the exercise before bringing the arms back overhead.

Aim for 3 sets of 10–15 reps.

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