Exercise Rubber Tubing

Triceps And Biceps: Top Five Upper Body Exercises Using The Resistance Band Or Tube

For an investment of about $10, you can be the proud owner of a piece of exercise equipment that will give you all the strength training you need for daily life. These five basic exercises are foundational and will strengthen and tone the triceps, biceps, shoulders and many more upper body muscles.

This is the most portable and affordable piece of equipment you can use for your workouts anywhere, anytime. It's called the resistance band or tube. It is an oversized rubber band with handles on each end for your hands and can be purchased for around $10. There are many manufacturers out there and many levels of resistance, all color-coded. Here is an example to help you find the right resistance band for you.

You need to go by your current strength and fitness level, not by what you would like to be in order to work your muscles effectively and to prevent injuries.

Lavender - very light - rehab, medical conditions and frail people.

Yellow - light - children, rehab, some women and seniors, 2-5 lbs.

Green - medium - average (inactive) women and some older men, 5-10 lbs.

Red - heavy - average men and active, fairly strong women, 11-16 lbs.

Blue - extra-heavy - active men and very strong women, 17-22 lbs.

Purple/black - ultra-heavy - strong men or women bodybuilders, 23-30 lbs.

Choosing a band will depend upon the type of workout you are doing. If you are performing high reps of 50 to 100, you will probably use at least one level down compared to performing just 10 to 20 reps per set. Your fatigue level while performing circuit training (combined cardio and strength training) will also play a roll when choosing a resistance band. You may or may not choose a high resistance level depending upon how intense you conduct your circuit training.

BICEP CURLS

Grab each handle with your left and right hand. Your feet are shoulder width apart and you are standing firmly on the band with the band in the center of your shoes.  Bend your knees slightly to stabilize your lower back with your palms facing out and your arms extended down. Pull the band up to your shoulder joint and resist it going down.

UPRIGHT ROW

Grab each handle with your left and right hand. Two feet on the band, your feet are shoulder width apart with a slight bend in the knees to stabilize your lower back. With both wrists hanging down, pull the band up to your shoulder joint while maintaining your wrists in the down position and then back to the starting position while resisting it going down. Let's practice. And one, two, three, four, five.

SHOULDER PRESS

Grab each handle with your left and right hand. Your left foot is on the band in the center of the shoe. Step through the band/tube with your right foot. Bring your arms up to a ninety-degree break in your elbows. Your wrists are straight and the band is behind the arms.

STANDING ROW

Grab each handle with your left and right hand. This next exercise will really demonstrate the versatility of the resistance band and how to incorporate your environment into the workout. Wrap the band around a tree or pole. We're going to perform a standing row exercise. Your band is wrapped around the tree.  Get some resistance in the band with palms facing inward and an exaggerated bend in your knees to stabilize your lower back. Your back is straight and arms completely extended for the starting position. Pull back on the band in line with your chest and resist it going all the way back out. Find a distance that will allow you to have enough resistance to work your muscles and still perform the complete range of motion. That's one rep.

STANDING TRICEPS PUSH

Grab each handle with your left and right hand. Let's move on to another great triceps exercise with the resistance band. It's called the standing triceps push. Take the band in your right hand and place the other end on the ground in front of your right foot. Place your right foot six to eight inches into the band and firmly onto to the band with the ball of your foot so that it does not slip. Now step forward with your left foot, while keeping your right foot on the band.  Take your right hand with the band and bring it up behind your head. The starting position is with the hand lowered behind your head. Push up on the band until the arm is completely extended. That's one rep. Switch hands and feet and do the same thing with the left side of your body.

Please mention the author when citing or reprinting this article.

The author is Lt. Col. Bob Weinstein, USAR-Ret. More about him at www.beachbootcamp.net

About the Author

Lt. Col. Weinstein, nationally known as the Health Colonel, has been featured on the History Channel and specializes in a military-style workout for all fitness levels on Fort Lauderdale Beach in South Florida. He is the author of Boot Camp Fitness for All Shapes and Sizes, Weight Loss - Twenty Pounds in Ten Weeks - Move It to Lose It, Discover Your Inner Strength (co-author), Change Made Easy and Quotes to Live By.

Colonel Bob's Books and Products on Amazon

www.beachbootcamp.net

Office 954-636-5351

Email TheHealthColonel@BeachBootCamp.net

Cando 100-foot Black X-heavy Exercise Tubing $108.04 Get the exercise and stretch you're looking for with exercise tubingFitness aid is perfect for rehabilitation, conditioning and personal trainingLow-powder exercise tubing is made from high-quality stretch rubber100 feet of black, X-heavy tubingLightweight and highly portableHas eight progressive levels of resistance to accommodate the lightest to strongest needsCando is licensed to use Thera-Band color sequences to easily identify resistance levelCE certifiedFSA eligible with a physician's letter

Cando 100-foot Silver XX-heavy Exercise Tubing $110.12 Get the exercise and stretch you're looking for with exercise tubingFitness aid is perfect for rehabilitation, conditioning and personal trainingLow-powder exercise tubing is made from high-quality stretch rubber100 feet of silver, XX-heavy tubingLightweight and highly portableHas eight progressive levels of resistance to accommodate the lightest to strongest needsCando is licensed to use Thera-Band color sequences to easily identify resistance levelCE certifiedFSA eligible with a physician's letter

Cando 105720 No Latex Exercise Tubing 100ft Tan XXLight $45.31 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105721 No Latex Exercise Tubing 100ft Yellow XLight $50.7 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105722 No Latex Exercise Tubing 100ft Red Light $56.03 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105724 No Latex Exercise Tubing 100ft Blue Heavy $68.01 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified.

Cando 105725 No Latex Exercise Tubing 100ft Black XHeavy $75.29 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105726 No Latex Exercise Tubing 100ft Silver XXHeavy $82.49 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105723 No Latex Exercise Tubing 100ft Green Medium $61.43 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105727 No Latex Exercise Tubing 100ft Gold XXHeavy $89.77 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105715 No Latex Exercise Tubing 25ft Black XHeavy $31.2 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified.

Cando 105716 No Latex Exercise Tubing 25ft Silver XXHeavy $32.24 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Cando 105717 No Latex Exercise Tubing 25ft Gold XXHeavy $33.35 Cando Low Powder tubing is made from high quality rubber with all the stretch characteristics of Cando Band. Cando No Latex tubing is made from a synthetic latex free substance that mimics the stretch and durability qualities of latex band. Cando tubing is used for rehabilitation conditioning and especially personal training. All exercise tubing are lightweight take up minimal room and are highly portable. All Cando exercise products are CE certified. Color not as pictured.

Thera-Band® 25' Green Exercise Tubing $22.59 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Tan Exercise Tubing $19.5 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Yellow Exercise Tubing $18.71 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Red Exercise Tubing $20.69 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Blue Exercise Tubing $24.57 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Black Exercise Tubing $26.47 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Thera-Band® 25' Silver Exercise Tubing $32.33 Thera-Band® tubing is made of natural rubber. Resistance levels, obtained by varying the thickness of the tubing, are color-coded in proprietary Thera-Band® colors increasing in difficulty through seven levels from tan through silver. The color-coding system provides positive reinforcement and feedback for gauging results.

Cando Low-powder 100-foot Blue Heavy Exercise Tubing $96.61 Get the exercise and stretch you're looking for with exercise tubingFitness aid is perfect for rehabilitation, conditioning and personal trainingLow-powder exercise tubing is made from high-quality stretch rubber100 feet of blue, heavy tubingLightweight and highly portableHas eight progressive levels of resistance to accommodate the lightest to strongest needsCando is licensed to use Thera-Band color sequences to easily identify resistance levelCE certifiedFSA eligible with a physician's letter

Cando 100' Low Powder Green Exercise Tubing - Medium $55.92 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Blue Exercise Tubing - Heavy $63.25 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Black Exercise Tubing - X-Heavy $70.58 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Silver Exercise Tubing - XX-Heavy $77.92 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Gold Exercise Tubing - XXX-Heavy $79.92 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Yellow Exercise Tubing - X-Light $13.96 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Red Exercise Tubing - Light $15.6 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Green Exercise Tubing - Medium $17.8 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Blue Exercise Tubing - Heavy $17.24 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Black Exercise Tubing - X-Heavy $19.14 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Silver Exercise Tubing - XX-Heavy $21.03 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 25' Low Powder Gold Exercise Tubing - XXX-Heavy $22.93 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Tan Exercise Tubing - XX-Light $33.92 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Yellow Exercise Tubing - X-Light $41.25 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Cando 100' Low Powder Red Exercise Tubing - Light $48.58 Cando Low-Powder (LP) exercise stretch-tubing is made from high quality rubber, with all the stretch characteristics of Cando Band. Cando tubing is used for rehabilitation, conditioning and especially personal training. All exercise tubing are lightweight, take up minimal room and are highly portable. There are 8 progressive levels of resistance to accommodate the lightest to the strongest needs. Until 2006 there were 7 levels of tubing - but because of the burgeoning fitness industry there are now 8! Need an even heavier tubing? You can double up to double the resistance or simply use a shorter piece! Cando is licensed to use the Thera-Band color sequence, so resistance level is easily identified. All Cando exercise products are CE certified.

Ball Dynamics XTUBEHVY Group Exercise Tubing Heavy Blue 4 ft. $25.75 Group Exercise Tubing Heavy/Blue. Our economyline tubing is our best value for group exercise classes clinics or gyms. The basic design includes a 4 long rubber tube attached to easyclean plastic handles. Grommet connection within handle webbing offers full rangeofmotion rotation. Five colorcoded resistance levels accommodate wide range of users.

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