TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the forearm and front of the upper arm, providing greater control of and power to any movement where the elbow joint is closing.

Muscles Used: Biceps, Brachialis and Brachioradialis (front of arm).

Start Position: Squat down and slip one end of the band under your left foot, anchoring it to the floor. Hold your left hand by your side, palm facing forward and use your right hand to take up the slack in the band (without stretching it). Wrap the remainder of the band around the left hand, ensuring that it runs over the outside of your hand (between thumb & finger). Stand to attention with straight back and knees slightly bent (softened).

The Movement: Slowly stretch the band by flexing your elbow. Imagine that you have a bolt running through the centre of your elbow into your body, stopping the elbow from slipping forward as you stretch the band (see additional information).

Finish Position: Hinge the elbow as far as you possibly can without letting it slip in front of the centre line of the body. Hold this position for 1 or 2 seconds.

Return to Start Position: Slowly open up the elbow joint, allowing the band to spring back to its original length.

Additional Information: The most important part of this movement is to ensure that the elbow does not leave the midline of the body. This is best achieved by observing your technique in a mirror until you have got it right. Failure to do so will result in muscles, other than the desired ones, being exercised, reducing the effectiveness of this particular exercise. To increase the resistance/weight, either select a thicker resistance band or take up more slack on your existing band.

Do you want to buy some exercise bands? TORQ resistance bands are available in a variety of resistance strengths from the TORQ shop.

© Matt Hart. TORQ 2004