This Resistance Band Bicep and Triceps Finisher Dishes up a Perfect Arm Pump
The motivation for this workout doesn’t take much explanation. Sure, it will help you to add muscle to your lats and pecs. It will also help you to build functional bodyweight strength that has plenty of carryover into everyday life. But what it will also do — and what we’re all here for — is pump so much blood into your biceps and triceps, that you’ll be left fearing that you’ll never be able to wear sleeves again. And sometimes, when the HYROX training, CrossFit lifting and strongman shifting is all said and done for the week, that’s perfectly acceptable.
Set yourself up with a resistance band and somewhere to do chin-ups and dips. After a thorough warm-up your first goal is perform 50, perfect form, tempo controlled chin-ups, squeezing your biceps hard at the top of each rep. Every time you struggle to get your chin over the bar, or your ability to control tempo begins to breakdown, immediately drop off of the bar and perform 20 resistance-band tricep press downs. Once they’re dispatched, shake it off, take a breath and get back on the bar. Continue in this fashion, keeping a running tally of your chins until you hit 50 total reps.
Next up, repeat the same protocol, this time aiming for 50 dips, performing 20 resistance band bicep curls every time before your form breaks down.
Finally? Enjoy the pump.
A1. Chin-ups x 50
Grab a pull-up bar with your palms facing your body. Lift your feet off the floor and hang freely with straight arms (A). Pull towards the bar, focussing on pulling your elbows down towards your pockets. When your chin passes the bar, pause (B) before slowly lowering, under complete control to the starting position. Try not to swing too much. Every time you struggle to get your chin over the bar, drop down and move into your press downs.
A2. Banded Tricep Press Down x 20 (every time you break on chins)
Loop a resistance band over a high anchor point, and grip the bottom half with both hands. Tuck your elbows close to your body and position your forearms parallel to the ground (A). Push the band directly downwards, keeping your elbows and upper arms pinned tight to your torso, squeeze your triceps hard as you straighten. Slowly control the band up until your forearms are parallel again. Once you’ve completed 20 reps, move straight back into those chins.
B1. Dips x 50
Jump up on two parallel bars, gym rings or even the back of two chairs, with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until you feel a deep stretch in your chest, ensuring your elbows don’t flare outward (B). Drive yourself back up to the top explosively and repeat. Every time to struggle to lock out or control your tempo, drop off and move into a set of 20 curls.
B2. Banded Bicep Curl x 20 (every time you break from dips)
Stand in the centre of a resistance band and grip the top end at waist height, creating tension on the bend (A). Keeping your upper arms still, slowly curl your hands up towards your chest, squeezing your biceps hard at the top of each rep (B) before slowly lowering your arms back to a dead hang and repeating.
More Workouts Like This
This Hybrid Bodyweight Workout Promises a Bonus Sleeve Splitting Arm Pump
This 15-Minute Bodyweight 'Giant Set' Workout Will Score You a Huge Upper-body Pump
Kick off Your Summer Gains with This Bodyweight-Only Chest Workout You Can Do Anywhere
This Bodyweight-Only Shoulder Finisher Delivers Serious Delt Gains
You Might Also Like
