With Thanksgiving just around the corner, it’s a good time to talk about turkey wings. No, not real turkey wings; we mean the arm sleeve that hangs on the back of your upper arms like “wings”. For many, that area is one of the most stubborn parts of their body; it seems that no matter what you do, you just can’t get that part down and “stretched”. Fortunately, resistance bands are a useful tool for stretching and toning excess body fat, and we have the 10 best resistance band exercises for turkey wings.
There are three simple steps to “trimming” those arms and toning your arms. The first step is to reduce your total body fat because there is no such thing as “spot reduction”. The second step is to combine upper and lower body exercises to burn lots of calories and build muscle underneath for more definition and a better physique. Finally, use resistance in these exercises so you can stimulate your body to change.
Below we’ll show you 10 great moves that use resistance bands. With the help of bands, you can train almost anywhere and you can quickly make exercises harder or easier with different bands. Additionally, the bands force you to be explosive because the resistance increases as it stretches, helping you activate more muscles with each rep.
Read on to learn our top 10 resistance exercises for turkey wings. And when you’re done, be sure to check out the 14 Best Exercises to Increase Your Stamina.
Band Tricep Pulldowns
The first of these resistance band exercises for turkey wings is the tricep band. Attach a light band to a sturdy object above and hold the end with both hands. Brace your arms by your sides and extend your elbows toward the lock. Do three sets of 12 repetitions.
Band Bicep Curls
Stand on the exercise band and grab the ends with your hands. Curl without swaying or leaning back. Do three sets of 12 repetitions.
Band Bent-Over Rows
Stand on a resistance band with your feet shoulder-width apart and one end in each hand. Bend your knees slightly and bend your hips until your body is almost parallel to the ground. Keep your lower back flat, squeeze and align your shoulder blades. Do four sets of 10 repetitions.
Band No Money:
Hold a resistance band with your palms in front of you, keeping your elbows tucked into your body and your shoulder blades pressed together. Extend the band, keeping your elbows in front of your body until your forearms are parallel to each other. Return to the starting position and repeat. Do three sets of 15 repetitions.
Band Pull-Aparts
Hold an exercise band shoulder-width apart, held at chest height. Keep your elbows closed. Start by squeezing your shoulder blades together and pull the band until your arms open 180 degrees. Do not bend your back. Complete three sets of 15 repetitions.
Band Pushups:
Hold the resistance band in both hands behind your back. Get into a position with your arms shoulder-width apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself and keep your elbows close to your body as you lower. Push up and repeat. Complete four sets of 10 repetitions.
Band Squats:
Stand at one end of the band with your feet shoulder-width apart with your toes slightly out, and place the other end of the band behind your neck with the ring in front of your body. Begin the movement by sitting back and letting your knees open. Lower down to parallel, keeping your lower back flat. Drive through your heels at the bottom and keep your knees open. Complete four sets of 10 repetitions.
Band Good Morning
Stand on one end of the band with your feet hip-width apart and place the other end of the band behind your neck with the ring in front of your body. With a slight bend in your knees, push your hips back, keep your back neutral, and lower yourself until your body is almost parallel to the ground. Drive through your heels and return to the starting position. Complete four sets of 10 repetitions.
Band Facepulls
Place a cable rope above your head. Grasp the ends of the rope with each hand, palms facing each other, and begin the movement by squeezing your shoulder blades down and back. Pull the rope towards the nose. For greater range of motion, attach two cable ropes to the trailer and hold one rope in each hand. Complete three sets of 15 repetitions.
Band Pallof Presses
The last of these resistance band exercises for turkey wings is the Pallof press. Secure the exercise belt at chest height. While facing vertically at the anchor point of the band, grab the band with both hands and hold it close to your chest. Brace your core and squeeze your glutes. Push the band straight forward and hold for three seconds. Return it to your chest and repeat. Then switch sides and repeat. Complete three sets of eight repetitions in each direction.
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Anthony J. Yeung
Anthony J. Yong, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health magazines and the founder of GroomBuilder, designed for men looking to transform their bodies for their wedding. Join the free 5-day training session for a big day of burning fat and building muscle. Read more about Anthony
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