DAY 12 (BICEPS) - 21 Days Quarantine Workout - The Titans Fitness
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For those of you who cringe at the thought of “building size” in any part of your body, keep in mind that you can also use this routine to slim and tone your arms. This is accomplished by using a band with a challenging weight, and as it becomes easier you increase the number of repetitions per set. Start with 12 repetitions and slowly increase to 20 or even 30 repetitions as the motion becomes easier.

It’s not hype. It’s the truth. Your muscles don’t know the difference between resistance provided by a free weight (barbell or dumbbell) versus a fitness strength band. And these resistance bands, in particular, provide all the tonnage you need – hundreds of pounds of resistance total, with five different sizes of bands – to spark muscle growth in even the most stubborn pair of biceps.

No more having to navigate a crowded, expensive gym just to get in a workout and build some serious muscle. With resistance bands, you’re always steps away from the gym, even at the beach! 

Today’s Workout

  • Movement – Resistance Band Biceps Curl
  • Recommended Reps – 15 to 25 per set
  • Number of Sets – 5
  • Rest between sets – 60 Seconds

Body Parts Targeted



  • Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  • Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  • Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  • Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Why it’s effective

  • Keep your elbows stationary at your sides, do not let them move forward and back during the movement.