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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!
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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.
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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.
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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.
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Return to Step 3: Strength
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