Executing movements with a rubber band, on the other hand, is a little different. The concentric part, when you bend your elbow, should be very quick. Because what counts, for the growth of the biceps, is the eccentric. However, an elastic retracts all the more strongly as it is stretched rapidly. So, by stretching it very quickly, it produces a very interesting boomerang effect and you have to slow down the speed that the rubber band causes as much as possible.
Other than that, you can do all the bicep exercises you're used to, or even create your own movements by varying the grips, arm rotations, forearms, shoulders. The management of the workload is done by the stretch length and the thickness of the elastic. The more a rubber band is pre-stretched before stretching, the greater the load.
Also read: 10 secrets to doing the best exercises for your biceps
Top 4 Bicep Exercises with Elastic
Bicep curl with rubber band
This biceps curl exercise is actually the rubber band variant of the classic dumbbell biceps exercise! The movement is therefore almost instinctive, but as the elastic makes it easier to work both biceps at the same time, you have to remember the different stages.
Standing, the bandage gets stuck again under the feet in order to be held in place and you have to grasp it on the other side with both hands, shoulder-width apart. Once the band is caught, the hands return to a natural position, that is, with the palms facing each other. And during the bending movement, the elbows must remain fixed and be kept close to the ribs. For a good execution, the back must also remain straight and you must remember to be well sheathed throughout the exercise!
Small variant with the elbows forward: standing or sitting, attach an elastic band in height, about 1.5 times your height. Grab it with 2 hands and push your elbows forward. Logically the arms are forward and oriented upwards. The elastic must allow full extension of the elbows at the end of the movement.
In parallel, read also: All about the pulley triceps extension
Curl desk with elastic
Place the rubber band around a fixed, low point. Sit on the floor with your knees bent.Put your arms on your knees to use them as a desk and take the rubber band in your hands in a supine grip
Raise your hands towards your head and hold the descent while contracting and keeping your back as straight as possible.
To increase the amplitude, you can do the same movement by passing the elastic above the head.
An article about it: The complete guide to desk curling
Pumps with rubber band
To perform push-ups with a rubber band, instead of passing it around the chest, you must on the contrary place your hands inside the two ends of the band before then passing it around the back of the body, at the level of the shoulder blades.
When performing the push-ups, the rubber band will then play the role of resistance: if it does not cause any difference on the downward phase , the force required to return to the initial position will on the other hand be greater. More energy and power will be required from the muscles, with the obvious aim of participating in their development. This exercise is particularly recommended when the push-ups have become a little too easy to perform.
Elastic is then a perfect alternative to ballast, for example, especially since it is possible to choose ever more resistant elastics as you get used to the new force required.
A complete article on this subject: 5 weeks to learn how to do the superman push-up
Standing Biceps Curl
- Stand with your feet shoulder-width apart, feet placed in the middle of the elastic resistance band.
- Grab a handful in each hand, palms facing forward, and pull your arms towards your shoulders, bending your elbows until you get a good contraction of your arms. biceps.
Find out more: The complete guide to desk curling
Tips for building biceps with rubber bands
Reps and volume for muscle growth
For muscle growth you should aim for 8-20 reps. The more reps you do, the heavier your weight will be. However, aim for at least 8 reps for each bicep exercise.
Do about 3-5 sets. You don't have to use the same resistance every time. For more reps, use lighter resistance and heavier resistance.
Tempo
For these exercises with elastic, the best rhythm is to go slowly in eccentric, but quickly in contraction.
Keep your elbow in place and you can explode upwards. Once you reach the top, clench your biceps hard. Then slowly descend to maintain control of the board. You don't want the tape to break down. The slow eccentric phase has been proven to be best for muscle growth. The eccentric phase is actually much more effective for strength and muscle growth.
You can be either fast and controlled or explosive and eccentric. Both are equally effective. Both methods allow maximum tension. Your muscle will remain under tension, as you contract it by contracting it and pushing at the top. Then you slowly descend. A slow eccentric pace makes a set of 10 reps go really long, which means you have more time under tension.
In parallel, read also: How long to build your arm muscles when you're a woman?
Increase Resistance
You can increase resistance by using elastic bands in different ways. An obvious choice is to use heavier elastic. The rubber bands are all the same length and thickness, regardless of resistance level.
However, a elastic can offer great resistance. It all depends on how far you stretch it, with bands having higher resistance the longer they stretch. You can adjust the resistance level with a band by increasing or decreasing the tension.
For a one-arm curl, wrap the elastic around your foot three times. It will be stronger than if you only wrap it once or twice. Wrap it around your hand for extra resistance. You can increase resistance by simply moving away from an anchor point if you are using it.
To know: The complete guide to kickback with rubber band
Superhuman Fit Elastic Resistance Bands for Your Biceps Exercises
To perform these biceps exercises, you only need one piece of equipment: rubber bands. Opt for resistance bands that are strong, but also comfortable, so that you are as comfortable as possible in your movements.
Because we have been working with athletes for many years, we have designed our own model of elastic bands to provide resistance in bodybuilding. Our super-strong Superhuman Fit bands are guaranteed for one year. Stretchable at will, they are perfect for athletes who are constantly looking to improve their physical performance and develop their arms through biceps exercises, but not only! These bands will serve you for your whole body.
Delivered with a carrying bag, a door anchor and ankle straps, they will be your best ally for your bicep exercises with rubber bands. The load is adjustable from 5 to 75 kg of resistance to suit beginners and more experienced. Remember to buy two kits if you want to go up to 150 kg load.
Easily transportable, you can take them to the gym or use them from home, but also outdoors, at your vacation spot or at the office.
For more information: Musculation with rubber bands
In summary
Rubber bands are your best ally for doing your biceps exercises and working them in depth, especially during isolation exercises. Whether it's curls, push-ups, squats, all movements are good to get tough with the elastic resistance bands. And what better than the Superhuman Fit bands specially designed to work your whole body from anywhere?
You no longer have an excuse not to work your biceps, these elastic resistance bands can be taken everywhere to perform your bodybuilding exercises.
.
