Lateral Arm Raise with Bands

  • Tone the arms while maintaining full-body stability.
  • Stand upright on the plate with feet set shoulder-width apart.
  • Hold the resistance bands and lift both arms out to the sides until they reach shoulder height.
  • Keep the core engaged and arms extended.
  • Move slowly and repeat with controlled motion.

Alternating Resistance Rows

  • Activate the biceps and upper back through alternating pulls.
  • Hold one resistance band in each hand and stand tall.
  • Pull the right hand toward your chest, keeping the elbow close to the body.
  • Lower with control, then switch to the opposite side.
  • Continue alternating sides with steady, deliberate movement.

Alternating Bicep Curls

  • Build arm strength and definition with controlled curls.
  • Hold the resistance bands with palms facing upward.
  • Curl the left hand toward the shoulder while keeping the elbow tucked in.
  • Lower slowly, then switch sides.
  • Maintain a smooth rhythm and controlled breathing throughout.

Tips

  • Complete all 3 moves as 1 set.
  • Repeat for a total of 3 sets.
  • Hold each move for 1 minute with control.
  • Use low to medium vibration to build control and stability.
  • Rest and repeat.
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