Wednesday, April 30, 2008

Day 40, No More Dumbells

This week I'm going to show you how to use a simple resistance band to do any "gym" type exercise. They sometimes sell just the rubbery bands, but you need to get one that has handles that clip on both ends for the best effect.

So, today, we'll see how the band can work for any type of freeweight movement that you might usually use a dumbell for.

Let's start with the curl. First, step on the band with both feet.

and, keeping your elbows steady, "curl" the band.

It's as easy as that. But you'll get a very different effect from the resistance band, because, unlike a dumbell, which becomes easier at the top of the movement because gravity isn't pushing so hard on the fulcrum of your arm, the resistance band gets more difficult at the end. The result is small, highly toned, Bruce Lee muscles.

The same idea goes for something like a triceps extension.

Stand on the band, making sure both sides are equal.

And do your reps just like you would with a freeweight.

These exercises are harder than they look!

If you really want a lot of resistance, you can always put both ends of the band on one handle like this.

Step on the band and do your exercise one arm at a time. Grrr... Mighty Soy!


Tricon said...

This is most excellent! Thank you so much for the tip. I'm 5' 10", 145 lbs., and a rather scrawny guy.

I've been hitting the elliptical hard for cardio, but have resorted to Trotter machines for lifting. I was told it would be good to build my core strength before hitting the free-weights, but I think I would enjoy these exercises considerably more.

I'm seriously considering PCP. Thanks so much for blogging your progress. It truly is an inspiration to me.


yoga garden said...

Hey David,
If you really want to do the PCP, will you be my guinea pig? I'm trying to find ways to make it work for all types of people, and possibly make a book out of it, with daily tips, exercises, and meal plans.

Tricon said...

I really think I could do this. Email/IM me at I'd love to chat.