Do you go for a run in the park and would like to add arm strength exercises to your routine? It is not necessary that you carry the dumbbells on your back, because with a simple rubber band you can do very interesting strength exercises at a functional level for your armswhich will complete your training without impact on the joints or risk of injury. And, very important, with the possibility of adapting them to your physical condition.

This is what the pharmacist, nutritionist and communicator teaches us. Boticaria Garcíawho shows us four exercises to work our arms that we can practice in the park with just a rubber band and a lamppost or pole to hold it.

4 strength exercises with rubber for arms

As they are exercises with rubber, remember that The push or pull phase is as important as the return phase. to strengthen the muscles and that you must work slowly for them to be effective, avoiding getting carried away only by the tension of the elastic.

1. Rowing

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Is a pulling exercise which we can do by holding the rubber on a static point such as a streetlight or a pole. It is used to work not only the arms, but the back, with muscles such as the latissimus dorsi, rhomboids, trapezius and biceps.

The movement consists of pulling the rubber band attached to the lamppost, at a height just below the chest, activating the muscles responsible for traction and strengthening arms, shoulders and back.

2. Horizontal press

It is what the popularizer has named, as has become common in her exercise routines, the Mazinger Z. It involves pushing the rubber forward with your arms open shoulder-width apart. To do this, we must hold the rubber at chest height and position ourselves in front and insidewith one foot forward and the front knee bent. When going backwards, you have to do it slowly to work efficiently and join the scapulae.

3. Press Pallof

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This exercise that Boticaria calls Juanito Pallof – probably because its creator is called John Pallof – is a great exercise to work the stability of the trunk and oblique abdominals, as well as the lower back. It is about an anti-rotation exercise in which we must counteract the lateral force of the rubber with our arms, back and abdomen to prevent the trunk from turning. The disseminator carries the movement, first, to the side, to create tension in the rubber and, then, extends her arms forward, keeping her torso stable. If you can, hold the extension for two seconds to work harder. Remember to perform the exercise on both sides to work with symmetry.

4. Biceps Curl

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It involves holding the rubber at the base of the pole to pull it up, with your hands placed with your wrists facing each other, in hammer grip position. Hands hold the rubber shoulder-width apart, rising towards the shoulder, and lowering slowly so that the exercise really strengthens the biceps.

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