Two Resistance Band Biceps Exercises You Can Also Do at Home
Training the biceps is a constant for millions of men all over the world. It’s the muscle that any guy at the gym (or at home) never forgets to train, often at the expense of other muscle groups.
Since wellness has spread like wildfire, reaching people of every age and sex, women too have discovered the importance of training the upper body.
After all, a trained body becomes aesthetically pleasing thanks to the harmony and proportions it manages to achieve. Not only that, trained arms can handle demanding efforts that would otherwise be very tiring.
COMMON MISTAKES IN BICEPS TRAINING
Rushing to cheat
The biceps curl (often done with dumbbells) is probably the exercise in which it’s easiest to “cheat”, that is, to apply the cheating method. In fact, when doing a dumbbell curl without a bench, a small swing is enough to transfer part of the effort from the arms to the anterior deltoids and make a rep less tough. Cheating is a very valid technique for extending sets beyond the point of failure in the strict sense, which is reached with complete reps, but if you use it before that point it becomes hard to train the biceps fully.
Not enough variety
Despite the simplicity of the biceps, which are made up of two heads that can be stimulated almost exclusively with arm flexions (curls), to stress the many fibers that make them up completely and effectively you need to use different types of contraction. Many people, instead, get lazy and end up settling into a single familiar routine that boils down, for example, to standing two-handed curls with free weights.
Nonexistent contractions
Contraction is the crucial element of biceps exercises, so it’s a real shame that so many athletes don’t fully exploit the opportunity to contract the biceps against a resistance. In general, this
happens because, using excessive loads, they perform the reps too fast and using momentum.
Getting carried away
Training the biceps is not the same as training a large muscle group. The biceps, more than other muscles, are often victims of overtraining, which stalls growth or can even make them regress.
TRAINING THE BICEPS: VARIATIONS WITH RESISTANCE BANDS
Let’s see how to train the biceps in an unconventional way using resistance bands and an ordinary stick.
VARIATION 1
- Attach a band to the center of a stick, tying it with a lark’s head knot.
- Place your feet on the resistance band, shoulder-width apart
- Grab the stick below your shoulders and bend your forearms, thus contracting the biceps
VARIATION 2
In this second variation, we will attach one or two handles to our band.
- Slip the band under your foot
- With one hand, keep the band under tension, with one leg forward of the other
- The working hand grips the band’s handle in a neutral position with the arm hanging at your side
- To get the peak contraction, bend your arm keeping your torso leaning slightly forward
Let’s now remember the importance of a balanced diet and, in particular, the need to give our body the right amount of protein through our diet.
In particular, legumes are an excellent food and a great protein source, containing about 20% to 40% protein, as well as a fair amount of minerals and B vitamins.
In this regard, Eathlon® alternates animal and plant protein intake, in order to guarantee a balanced protein supply.
Eathlon® helps us maintain a healthy diet, shaping it around our lifestyle and our tastes.
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And now, let’s get to work on those biceps!
