As Thanksgiving approaches, it’s a good time to talk about turkey wings. No, not real turkey wings; we mean the flab that hangs around the back of the upper arms, looking like “wings”. For many people, that area is one of the most stubborn parts of their body, it seems that no matter what you do, you just can’t shrink and “tighten” that area. Fortunately, resistance bands are a useful tool for tightening and toning excess body fat, and we’ve got 10 of the best resistance band exercises for turkey wings.
There are three simple steps to “fix” those wings and get toned arms. The first step is to reduce fat all over your body because “spot reduction” does not exist. Step two is to use a mix of upper and lower body exercises to burn lots of calories and build the muscles underneath for more definition and a better figure. Finally, use resistance in those exercises so you can stimulate your body to change.
Below, we’ll show you 10 great moves that use resistance bands. With bands, you can exercise almost anywhere and you can quickly make exercises harder or easier with different bands. Bands also force you to be explosive because the resistance increases as the stretch helps you activate more muscles with each rep!
Read on to learn our 10 best resistance band exercises for turkey wings. And when you’re done, check out the 14 best exercises to increase your stamina.
Band Tricep Pulldowns
The first of these turkey wing resistance band exercises is the triceps band pull. Attach a bright ribbon to a sturdy object above your head and grasp the end with both hands. Hook your upper arms to your sides and extend your elbows to lockout. Do three sets of 12 repetitions.
Band biceps curls
Stand on an exercise band and grasp the ends with your hands. Bend the bands without rocking your body or leaning back. Do three sets of 12 repetitions.
Band bent 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 torso is almost parallel to the ground. Keeping your lower back flat, squeeze your shoulder blades together and row. Do four sets of 10 repetitions.
A band with no money
Hold the resistance band with your palms up in front of you, with your elbows tucked into your torso and shoulder blades together. Extend the band by keeping your elbows against your body until your forearms are parallel to each other. Return to the starting position and repeat. Do three sets of 15 repetitions.
Band Retraction
Take the exercise band at shoulder width, held at chest height. Keep your elbows locked. Begin by squeezing your shoulder blades and pulling the band apart until your arms open 180 degrees. Do not arch your back. Complete three sets of 15 repetitions.
Band Pushups
With the resistance band in both hands, place it behind your back. Do push-ups 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. Press up and repeat. Complete four sets of 10 repetitions.
Band squats
Stand on 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 loop in front of your body. Start the movement by sitting back and spreading your knees. Lower down to parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart. 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 loop in front of your body. Push your hips back with a slight knee bend, keep your back neutral, and lower yourself until your torso 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 attachment above your head. Grasp the ends of the rope in each hand with palms facing each other and begin the movement by squeezing the shoulder blades down and back. Pull the rope towards the nose. For greater range of motion, attach two cable rope attachments to the machine and hold one rope in each hand. Complete three sets of 15 repetitions.
Band Paloff Press
The last of these resistance band exercises for turkey wings is the Pallof band press. Attach an exercise band to chest height. While facing perpendicular to the strap attachment point, grasp the strap with both hands and hold it against your chest. Brace your core and squeeze your glutes. Push the band straight forward and hold for three seconds. Bring it back 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. Yeung, CSCS, is a fitness expert featured in Esquire, GQ and Mens Health and founder of GroomBuilder, a destination for men looking to transform their bodies for their weddings. Join the free 5-day course to burn fat and build muscle for the big day! Read more about Antony
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