How to use mini-bands for arm exercises

The mini-band is also known as the hip band or loop band. It is lightweight and quite easy to store. And it’s compact, making it perfect for working out outside. Despite their very lightness and flexible, they offer very different resistance strength at your choices. what’s amazing that you just need one resistance band and you’re ready to do a full body workout at your leisure time.

3 tips of how to use the mini band for arms training.

The first thing is to choose a mini-band that is suitable for you to carry out the exercise according to strength, band size etc.
According to the different parts you want to exercise, choosing the operation steps you want to train.
Then you start working on your targeted muscles. When exercising, you need to do some repetitions, preferably around 15-20times.

5 ways of arm exercises with mini-bands.

1. Mini band rear shoulder fly

Aim: Back triangle, up and down trap Practise

Stand up, straight with your feet hip-distance apart and your abs doing the work. Wrap the mini band around the forearm near the elbow.
Keep your arms bent 90 degrees at all times. Then hold it straight in front of your face so that your elbows are shoulder-width apart.
Squeeze your shoulder blades together and open your arms to the Aim position.
Stretch over your chest and pause slightly. Slowly narrow your arms back to your starting position.

2. Mini Band Lat Pull Down

Aim: latissimus dorsi (upper back muscles)

Stand up straight with your abs tucked in and your feet shoulder-width apart. Wrap the hip band around your wrists.
Bend your arms slightly, shoulder-width apart, with your palms facing forward.
Bring your elbows up to your waistline, expand the mini-band, and pull it behind your head.
Pull your shoulder blades down. Then you need to focus on using your back muscles.

3. Mini band biceps curl

Aim: Biceps Practise(front of the upper arm)

Bend your knees into a kneeling position. Bend your right knee with your right foot in front of you and your left knee behind the mat.
One end of the strap is placed under the bow of your front foot. Grab the other end of the band with your right hand and rest your right elbow on your right knee.
Reach for the floor with your arms, palms facing the center. Use your biceps to bend at your elbows and pull the band to bend your arms. After finishing on the right, repeat on the left.
Be sure to keep your body upright and your core engaged.

4. Mini band triceps extension

Aim: Tricpes Practise(rear of the upper arm)

Stand with your feet hip-wide and your right hand holding the hip strap. Then cross your hands over your left shoulder.
Keep your right hand anchored to your shoulder while you hold the other end of the band with your left hand.
Use your triceps to pull the band away from your shoulders. Then use the controls to lift it to your shoulder. Switch sides and repeat.
Always make sure your right shoulder is pulled back. And your shoulder and torso are parallel to the wall in front of you.

5. Mini band chest exercise

Aim: Chest Practise

Stand with your feet hip-width apart. Put your left arm through the strap, one end behind your shoulder.
Raise your right hand to the top of your shoulder and hold the strap.
Grab the other end of the strap with your left hand and raise your elbow to the side at shoulder height.
At this point, your elbows are bent 90 degrees with your palms facing down. Keep your shoulders steady and your arms parallel to the floor. Switch sides and repeat.

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3 tips of how to use the mini band for arms training.

5 ways of arm exercises with mini-bands.

1. Mini band rear shoulder fly

2. Mini Band Lat Pull Down

3. Mini band biceps curl

4. Mini band triceps extension

5. Mini band chest exercise

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