Posted by Michael Evans

Strong biceps and triceps make well-defined arms. Aside from a pleasing physique, it also maintains your ability to lift and push things.

There are 8 common resistance exercises that you can do to strengthen your triceps and biceps (as well as your wrist and shoulder complex):

1. Bicep Curls

2. Overhead Triceps Extensions 

3. Tricep Kick Backs

4. Overhand Curls

5. Hammer Curls

6. Wrist Rotation Curls

7. Tricep Dips

8. Standing Tricep Band Pull

The equipment needed for these exercises are a bench and a tube band. Check out this video for the full exercise demonstration.

Note:
This is a superset, meaning this workout is a combination of exercises performed without rest in-between the sets. This requires more intensity and a faster pace. Ultimately, it enables your body to build more muscle mass and definition in a shorter amount of time.

Suggested tube band: Resistance Bands System

You may opt for a single band or multiple bands with varying resistance levels. Most people who undergo strength training have at least 2 bands (one lighter band and one heavier band). There are 2 reasons for this:

- You can start with the lighter band but once you get the hang of it, you can challenge yourself with the heavier band

- Lighter bands are also good for exercising smaller muscle groups while heavier bands are good for exercising larger muscle groups

Nevertheless, you may also opt for multiple bands if you want more challenge and more variation.

The Resistance Bands System has 5 levels:
Yellow: 2 - 4kg
Green: 3.5 - 5.5kg
Red: 5 - 8kg
Blue: 6.5 - 9kg
Black: 8.5 - 12.5kg

It's also stackable! This means you can stack 2 bands of differing weights onto the handles for a higher difficulty level. This makes resistance training more convenient, efficient, and affordable.

But if you prefer single bands, you may choose from our full list of products here.

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