2 of 2

Write now Article Tools

Tension Tube Workouts

Benefits:
1) Bands and tubes come in a variety of tensions and an assortment of handles.
2) Inexpensive
3) Portable, great for travel

Back workout
Loop the center area of the tubing around any stable item, such as a bedpost, railing or leg of a heavy sofa. Grab the tubing handles and, facing the anchor point, sit far enough from the anchor point (on the floor or a chair) so that the tubing has enough tension to challenge you, as you pull the handles towards you in a rowing fashion.

The farther you station yourself from the anchor, the more resistance supplied. You can also sit on the floor with your legs together and straight out, loop the tubing around the bottom of your feet, and pull the handles towards you for resistance.

Another back workout is to loop the center area around any stable point above head level, such as the top of a door, and then sit on the floor for a pull-down motion.

Chest workout
The setup here is the reverse of the seated rows described above. You are facing away from the anchored area, holding the handles at your sides (hands should be about where they'd be at the start of a dumbbell chest press).

Shoulder workout
Secure a handle on a railing post of some other item that will keep it from slipping off. Stand far enough from the post to give the tubing tautness. With the hand furthest from the post, take the free handle and raise the arm out to your side; lift it away from the body, so that it is a little past parallel with the floor.

You can also face your back to the post, and lift your arm straight up in front of you to target the front shoulder muscle. Stronger people should loop the tubing's center point around the post (creating a shorter length of tubing and thus more tension), and grab both handles at once for these arm lifts.

Triceps workout
Stand on tubing's center point, grab handles and raise them straight above your head, keeping upper arms close to your head, arms straight. This can be done one or two arms at a time. Flex elbow so that forearm goes a bit past parallel with floor. Keep upper arm(s) straight and close to head. Return to start position. You can also loop tubing around a point well above your head, grab handles and do triceps push-downs.

Tubing drawbacks
1) Not practical for very strong people
2) The "negative" part of the muscle contraction is absent.

Learn more about this author, Lorra Garrick.
Click here to send this author comments or questions.

Add your voice

Know something about Tension tubes and resistance bands for workouts?
We want to hear your view. Write now!