Step 3: Begin Strengthening Activities

Biceps / Seated Row / Upright Row / Chair Squat

To download a printable .pdf version of these exercises, click here.

Biceps Curl: Start: Place center of the band under both feet and grasp each end of the band with palms facing forward. Keep elbows at your side. Finish: Keeping wrists straight, bend elbow, bringing your hands to shoulders. Slowly return to the starting position. Keep your back straight!		Seated Row: Start: Extend your legs and wrap middle of band around feet. Grasp both ends of band with elbows straight. Finish: Pull band upward and back, bending elbows. Keep your knees and back straight. Slowly return to starting position.

Upright Row: Start: Place center of the band under both feet and grasp each end of the band with palms facing down. Finish: Pull bands upward toward chin, lifting elbows outward. Slowly return to the starting position.		Chair Squat: Start: Begin with center of band under feet. Grasp ends of bands with hands by sides. Keep tension in the band with elbows straight. Finish: Keeping your elbows straight, slowly bend your knees while leaning forward slightly at the hips. Keep your back straight. Slowly return to starting position.

Return to Step 3: Strength

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