Beginner's Workout

Two Arm Curls


We are going to start with the most classic exercise, which is the Two Arm Curls. This is an exercise that you'll commonly see on TV when a person working out is taking a weight and curling it up with their arms. We're going to do that with the resistance bands.

This exercise is beneficial for building muscle in your upper arm, particularly your biceps muscles. In addition to building your biceps muscle, the Two Arm Curls will promote core stabilization because you will be maintaining a proper posture throughout this exercise.

First, grab the resistant band and hold one handle in each hand.

Stand on the resistance band with your feet shoulder width apart, keeping your hands to your side with your palms facing away from you.

Make sure you are standing straight, with your back tall, and bend your arm at the elbow so that you're bringing both handles up to your shoulders. Be sure to avoid moving your upper arm and only move your lower arm.

Once you have slowly raised the handles up to your shoulders, you can bring them back down at a slow pace to the starting position. Always make sure that you perform the "up" movement over four seconds and the "down" movement over four seconds, particularly if you are a beginner. As you progress we will move into more complicated routines. You should perform two to three sets of Two Arm Curls with 8 to 12 repetitions per set.

Next Beginner's Exercise: Side Seated Leg Raise »


Tips for Two Arm Curls

1. Keep your back as straight as possible throughout this exercise. Do not lean back or lean too far forward when curling.

2. Make sure that you're curling both arms up at the same time and that you're not favoring one arm over the other.

3. Perform 2-3 sets of Two Arm Curls with 8-12 repetitions per set.