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Resistance Band and Dumbbells Combination Exercises

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Resistance Band and Dumbbells Combination Exercises

By combining resistance bands with dumbbells, you can get the benefits of both methods for a more challenging and rewarding workout. Try these five exercises to see for yourself:

1. Push Up Row

  1. Start in a pushup position with your knees on the floor.
  2. Put a dumbbell under each of your shoulders, then put a resistance band across your upper back and hold one end in each hand.
  3. Grab the dumbbells, and do one full push up.
  4. Then, lift your left hand (still holding the dumbbell) to your ribs by driving your elbow toward the ceiling.
  5. Lower the weight to the floor, then repeat everything on the right side.
  6. Complete 10 to 12 reps per side.

2. Squat With Biceps Curl

  1. Stand on the center of the resistance band, with your feet slightly wider than shoulder width apart.
  2. Hold one end of the band and a dumbbell in each hand.
  3. Keep your elbows tight to your sides, and curl the weights to your shoulders.
  4. Squat down, lowering the dumbbells as you do.
  5. On your way back up, curl the dumbbells back to your shoulders.
  6. Repeat eight to10 times.

3. Lateral Lunge With Side Raise

  1. Stand with your feet wider than shoulder width apart, with one end of a resistance band under your right foot.
  2. The other end should be in your right hand, along with a dumbbell.
  3. Step into a side lunge, lowering the dumbbell almost to the floor.
  4. Step back to the standing position, then raise the dumbbell directly out to the side, keeping your arm straight.
  5. Return to the start position and repeat eight to 12 times.

4. Stationary Lunge With Triceps Kickback

  1. Begin by standing in a stationary lunge position, with your right foot back.
  2. Your left foot should be on top of the center of a resistance band.
  3. Hold the end of the band and a dumbbell in each hand.
  4. As you lower yourself into the lunge, extend your arms back behind you.
  5. Then, as you stand back up, lower your arms.
  6. Repeat eight to 10 times, then switch legs.

5. Reverse Lunge With Front Raise

  1. Stand with your feet together, and one end of a resistance band under your right foot.
  2. The other end of the band should be held in your left hand, along with a dumbbell.
  3. Place your right hand on your hip, and step back with your left foot into a reverse lunge, while raising your left arm in front of you to shoulder height.
  4. Return to the start position, then repeat 10 times before switching to the other side.

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