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Biceps and Triceps Exercises

Biceps and Triceps Exercises for Women

The biceps and triceps control a majority of the pushing and pulling movements performed by the arms. KB Upper Body Workout Bands provide many levels of resistance to help women shape, develop, and strengthen these muscles. This will not only improve the look of the arms, but also the ability to perform daily activities, as well as improve athletic skills. In the following video personal trainer Shannon Denton show simple bicep and tricep exercises while using the resistance bands.

Bicep Curls:

  • Place the middle of the resistance band under both feet and stand upright, holding the handles with the palms facing upward.

  • Bring the arms towards the chest in a curling motion. Keep the elbows close to the body.

  • Make sure to squeeze the biceps and maintain proper posture. do not let the hands or elbows go behind the center of the body.

  • Do not allow the hands or elbows go behind the center of the body, the butt to stick out, or the back to arch.

  • When the hands come into the curl motion hold for a 2-3 second count. Do not rush through the curl in order to feel the burn when squeezing in the middle.

  • Perform 12 reps.

Tricep Kickbacks:

  • The KB Upper Body Workout Bands offer a variety of levels of resistance. Use the band (or combination fo bands) that is right for the individual's fitness level.

  • Wrap the resistance band around a pole or stationary object.

  • Stand upright to begin, holding the ends of the chosen resistance band with the hands facing forward. 

  • Stagger the feet with the chest down. The back leg can either be slightly bent or straight.

  • Pull on the band until the arms are straight. Keep the elbows back so they are parallel to the ground.

  • Perform 12 reps.

Wide Bicep Curls:

  • Place the middle of the resistance band under both feet and stand upright, holding the handles with the palms facing up and out. 

  • This bicep exercise changes angles, going from an inside grip to an outside grip. The more muscle fibers worked the more results gained.  

  • Bring the arms up and out to the sides towards the shoulders.

  • Make sure to squeeze the biceps and maintain proper posture. 

  • Do not allow the hands or elbows go behind the center of the body, the butt to stick out, or the back to arch.

  • When the hands come into the curl position, hold for a 2-3 second count. 

  • Perform 12 reps.

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