Tube Band Bicep Curls + Glider Lunges
Tube Band Bicep Curls + Glider Lunges
Equipment: Tube Resistance Band with Handles + Dual Sided Disc Gliders
Difficulty: Beginner to Intermediate
Target Muscles: Biceps, legs, glutes, core
How to Perform Tube Band Bicep Curls + Glider Lunges
Step-by-Step Instructions:
- Perform 12-15 bicep curls (stand on tube band, curl handles to shoulders)
- After completing curls, immediately transition to glider lunges
- Place glider under one foot
- Perform 10-12 glider lunges per leg
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 curls + 8 lunges per leg)
- Intermediate: 3-4 circuits (15 curls + 12 lunges per leg)
- Advanced: 4-5 circuits (20 curls + 15 lunges per leg)
Form Tips:
- Keep elbows stationary during curls
- Don't swing body during curls
- Control the glider during lunges
- Keep front knee aligned over ankle
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Using momentum during curls
- Letting front knee cave inward during lunges
- Moving too quickly on gliders
- Resting too long between exercises
- Not fully extending arms during curls
- Holding your breath
Modifications:
- Easier: Reduce reps or rest longer between circuits
- Harder: Increase reps, slow tempo on curls, or add pulses on lunges
Benefits:
- Combines upper and lower body training
- Builds balanced strength
- Improves muscle endurance
- Time-efficient workout
- Functional movement patterns
- Great for total body toning