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Resistance band training for arms

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People with diabetes who perform resistance training strengthen their muscles.  This results in a higher metabolism and more calories burnt, improving insulin sensitivity (glycemic control), helping with weight loss, and may reduce the amount of diabetes medications you take, according to Jacqueline Shahar, M.Ed., RCEP, CDE, a certified diabetes educator and manager of exercise physiology in the Joslin Clinic. 

In this video, Jackie takes you through the steps of four exercises to strengthen different muscle groups in your back, arms, and chest.

Biceps curl
This exercise works the muscles at the front of your arm, known as your biceps.
1. Wrap your resistance band around your hands
2. Step on band with one foot palms facing forward. Inhale.
3. Curl arms in while exhaling.
4. Move slowly through the exercise while breathing throughout

Triceps extension
This exercise works the muscles at the back of your arm, known as your triceps
1. Place the band around the back of your neck and wrap the ends around your hands
2. Bend your arm at a 90 degree angle
3. Extend your arms down and back
4. Move slowly through the exercise while breathing throughout

Rear deltoid
This exercise works the muscles in your upper back
1. Wrap the band around your hands, leaving a little extra on the end
2. Hold your arms out in front of you, parallel to the floor
3. Open your arms to the sides and back
4. Move slowly through the exercise while breathing throughout

Chest Press
This exercise works the muscles in your chest
1. Place the band around your upper back, under your armpits and wrap the ends of the bands around your hands to create tension on the bands
2. Push your arms to the front of your body, parallel with the floor
3. Slowly bring your arms back to your sides, keeping them slightly raised
4. Move slowly through the exercise while breathing throughout

Exercises with bands can be done anywhere, any time. You can do these exercises in your living room in front of the TV, on your lunch break in your office, or part of your walking program in the park.

Page last updated: July 29, 2015