Double up the power loop band and place them below your upper back while laying down on the floor. Keep your feet hip-width apart. As said earlier, the weights provide constant tension irrespective of the torque producing ability of muscles during the range of motion. The intermediate and advanced athletes can go for resistance bands and fixed weights in combination with their workout regime. What precautions do I need to take while doing such exercises? Keep your vision forward during the press. 7. The best way to keep weight lifting a part of your weekly workout and avoid constantly beating up your body is to combine bands with weights. 2. Using resistance bands in the same workouts with weights has several repercussions which I shall be discussing after the detailed demonstration of exercises using resistance bands and weights combined. Banded Dumbbell Row. Do the above steps alternatively with both hands for 8 to 9 repetitions for each set. When the elbow is pointing towards the ground and palm is facing towards you, lower the weight again slowly while inhaling the air. Step on the resistance bands with feet shoulder-width apart while holding the dumbbells in both hands and palm facing towards the thigh. Hold the dumbbell with both hands while palms facing towards back and feet shoulder-width apart. Should I be using resistance bands in combination with fixed weights? The band is anchored to the scale, stretched, and a reading is taken at the beginning of the pull, then again at … If you have a pair of ankle cuffs, you can wrap the cuffs on the rods of each dumbbell as shown in the picture. Repeat the above range of motion for 8 to 9 repetitions for each set. This will give you an unrivaled burn/pump. The resistance bands when used along with dumbbells and barbells put much higher stress during the later part of the range of motion when the focusing muscles are contracting. Unique benefits of resistance bands vs. free weights. Here I am using a pair of dumbbells which is one of the most common strength training accessories, everyone has access to inside the gym and in-home gym arrangement. Always restrain from using the same size dumbbell with the resistance band. While doing exercises with dumbbells, due to the less wide frame of arms as compared to the length of barbells, single color power loop bands and tube resistance bands may also be sufficient. You can also keep elbows facing each other as an alternative method. Picture showing biceps curl exercise where lower combined resistance during the initial phase of the range of motion relaxes muscles and prevents injury –. However, when resistance bands and dumbbells are combined together by sufficiently reducing the dumbbell weight to accommodate resistance bands, their combined resistance is lower when torque developed by the muscles is also lower as shown in this picture. That is a reason, some portions of exercises are extremely difficult to perform as compared to the other parts of the exercises. where the muscles are unable to produce enough torque. In short, resistance bands and fixed weights complement each other when combined. Without prior experience with exercise bands, it is not recommended to directly jump into combining bands and weights together for your workouts. Think about a biceps curl with a dumbbell: First, you contract the bicep muscle to lift the dumbbell up (the concentric motion). The opposite is true for resistance bands. I have talked a lot over the years about the importance and benefits of training with a Variable or Ascending “Band” resistance vs always training with a constant free weight resistance. Lift the weight upwards until dumbbells almost touch each other without locking the elbows. Exercise bands (a.k.a. With resistance bands, however, you are able to use much better form. Stop when hands are in line with the waist. Picture showing chest press exercise where lower resistance is offered when dumbbells are in line with the chest and muscles are not able to produce enough torque due to higher leverage –. – A brief introduction. However, resistance bands are at their peak due to their maximum stretching. Bend the knees while laying down on the floor and extend the hands in the front of the chest area with elbows slightly bent without locking. resistance bands or fitness bands) are an amazing workout tool. ➤ Combining resistance bands with dumbbells in safe proportions while avoiding the overtraining of muscles is an art. Hold each end in your hands with arms extended, palms forward-facing, Double up the power loop band and tie both loop ends of it through the middle rod of dumbbells. For any shipping and returns queries, VISIT FAQ section. 6. In this case, we do not combine resistance bands with dumbbells and barbells at the same time but include resistance band training once or twice a week in the weekly plan. Do 3 to 4 sets of the above exercise with adequate rest in between the sets. That’s not true of the chin-up or row, but it’s true of the deadlift, squat, and bench press. 6. As a 50+ guy, I have found that combining bands with weights is by far the best way to keep some weight lifting into your weekly routine without beating up the joints or placing the body at a higher potential for overuse injuries. Initially, go for one workout per session with the combination of resistance bands and dumbbells. As an Amazon Associate, we earn from qualifying purchases. If you want to lose weight or build muscle or may be both, getting the right exercising equipment will definitely help you get not only faster results but better results as well. 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