TORQ UK Fitness Consultancy

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

Muscles Used: Triceps(back of arm).

Start Position: Hold one end of the band firmly next to your left buttock with your left band. Pass the band across your back, so that the band spans from left buttock to right shoulder. Hold the upper section of the band with your right hand, fully flexed at the right elbow (which should be pointing forwards), with the upper arm in a vertical position. The side of your hand with the thumb should be facing the floor. The band should have a very slight amount of tension at this point and should run over the outside of the hand (the side of the hand with the little finger). Stand with a straight back and knees slightly bent (softened).

The Movement: Slowly straighten the right arm, extending at the elbow, whilst maintaining the elbow’s position in space (do not allow the upper arm to move).

Finish Position: Your arm should be straight above your head in a vertical position, but not hyper-extended, with the band stretched across your back and shoulder. Your back should be straight and the left hand holding the other end of the band should remain firmly anchored to your buttock.

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

Additional Information: Remember that you have two arms (repeat this procedure with the left arm). Always start with your weakest arm and match the number of repetitions with the stronger one. The most important part of this movement is to maintain the elbow’s position in space. 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