Welcome to Armed & Ready, your one-stop shop for all things arms. At P.volve, we strive for long and strong, not sore and bulked. When it comes to the arms, there are countless ways to engage and tone, but it’s our commitment to form and innovative equipment that helps target those hard-to-reach spots. Read on for our first focus area: the biceps.
Ready to flex? We’re diving head first into the arms by hitting the most prominent muscle. Instead of pumping the bicep like a bodybuilder would, the P.volve method makes sure to elongate the arm to engage the muscle in the most effective way possible. To work this area, we use small movements and light hand weights, plus our most effective arm equipment, the p.band.
The p.band’s hand-locking technology lets you move hands-free and use optimal resistance through each movement. Plus, it lets you work not just your arms, but your thighs, glutes, and abs in the same process—especially if you stay in that p.sit position. Before we dive head-first into our favorite bicep moves, make sure you have proper form when using the p.band. That means keeping your shoulders rolled back (not scrunched up by your ears) and arms straight with elbows locked out, wrists straight. Through each movement, be sure to keep hands in your line of vision with thumbs hooked under the strap on the p.band.
The moves ahead will help you get Armed & Ready for today, tomorrow, and every day thereafter.
Start with arms raised above head with elbows locked and palms open. Pull one arm down to shoulder and rotate arm before slowly returning to start position. Repeat 8 times on each side.
Up, Up, & Away
Start in a p.sit position with arms up, elbows locked, palms turned out. As you come up from sitting position, push arms out and elongate through the fingertips. Repeat for 8 reps.
Pike It Right
Start in a plank position with both feet on gliders. Slowly hinge at the waist to pike upwards and squeeze core before returning to plank position. Repeat for 8 reps.