Exercising the Arms at a Work Desk With Pilates Bands

Exercising the Arms at a Work Desk With Pilates Bands

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Exercise can help you avoid a midday slump.

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The prevailing reason for not working out is lack of time. Kill two birds with one stone by adding a lunch hour workout to your day. You'll get a healthy energy boost and tone up at the same time. Pilates bands offer convenience and affordability. Using them can give you a great strength and toning workout; they can even be used for stretching at your desk. Pop the bands into your briefcase or purse and you're ready to work out at the office.

Triceps Extensions

Sculpting lean triceps can be accomplished at your desk. Stay seated but position yourself on the edge of your chair. Take the Pilates band behind your back with your left hand. Hold the band at the middle of your back, along the spine. Then use your right hand to take hold of the band behind the neck. Use the left hand to control the tension while pressing the right hand upwards, with the palm facing up. Aim for 10 to 12 repetitions on each arm depending on your level of fitness.

Bicep Curls

You can also train the biceps at your desk. Again, sit on the edge of your chair with legs apart and feet firmly on the floor. Press your chair against the wall for more stability, if necessary. Loop the band around the middle of your feet, holding the ends of the band in each hand. Keep your back straight while curling the hands towards the shoulders. Use your feet to adjust the resistance. You might also do this standing for maximum resistance. Perform 10 to 12 repetitions.

Forearm Curl

Strengthen the forgotten muscles of the forearm in the seated position. Sit on the edge of your chair. Hold one end of the band in one hand and place your foot in the middle of the band. Placing your foot in the middle will create more tension. Lay your forearm on your thigh. Your wrist should be just beyond the knee. Begin the curl with your palm facing up. Lower as far as possible, then curl up against the resistance as much as you can. Do 10 to 12 reps on each forearm.


Always connect your breathing to the exercise. It will help you focus on the muscle you're working and supply much needed oxygen to the muscles. Train opposing muscle groups, like biceps and triceps or chest and back, together for muscle balance. Gradually add more resistance or increase repetitions to prevent boredom and plateau. Work your way up to doing upper and lower body exercises at the same time to increase the overall benefits. For safety purposes, store your bands in a clean dry place. Always check them for tears.