♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the Internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We're the most famous physical therapists on the Internet.
- In our opinion, of course, Bob.
- Today, we're gonna show you top 10 resistance
band workout for arms and shoulders at home.
We're gonna beef up, Brad, right?
- Absolutely, Bob.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit, pain-free,
and we upload every day.
Also, actually, in conjunction with this,
our giveaway, if you go to bobandbrad.com,
go to the Giveaway section, this week,
we're giving away a set of wall anchors.
Now these wall anchors can be used with the bands.
We'll show you how they work.
Fantastic for doing a home workout.
If you have studs, you gotta put the wall anchor into studs.
- Wooden studs. - Right.
All right, you can also find it on Facebook,
the giveaway, that is.
Link is the top of the page.
Short version of us: go to Twitter, Instagram, or TikTok.
- There you go.
- All right, Brad, shall we get started?
- Yes, absolutely!
So this is for the arms, shoulders,
and even a little bit more, you're gonna get some benefits.
- You're gonna get some trunk.
- Core workout, a little bit of balance.
What you're gonna need is some bands, okay?
Bob, why don't you just grab
one of those bands over there? - Sure.
- These are so popular nowadays
they get more and more popular.
Right there.
And, often, when you buy these bands,
they give you one of these things,
and this goes into your door and you close the door,
and then you hook this thing up to here,
and then it gives us something to pull against.
Well, the wall anchor makes this seem completely obsolete
and you'll see why in just a little bit.
This works okay.
This works really good, you'll see why.
- Okay, Bob-- - That's a little scary to me.
- (chuckles) - By the way, this is
based on the Tom Brady system, right?
Tom Brady, the quarterback for the New England Patriots,
well, not anymore.
Where is he right now?
Buccaneers. - Florida.
- So I mean, here's a guy, 42 years old,
and his pure strength and he's done with bands.
- Right, and it keeps him going.
That's how I do too.
So we're gonna work the biceps.
Bob's gonna show. - Biceps, yeah.
- So we got the anchor on the bottom,
he's got two bands, a dark band, blue and black.
- So we're gonna work.
This actually is a pretty decent workout here
and, actually, when I do biceps when using the bands,
I do a set this way first with two bands on each side,
but then I actually go to, once it's warmed up,
I really work it out.
(grunts) This is a hard workout.
This limits me.
Am I missing something, Brad?
- No, Bob, I was gonna say, yeah,
if you really wanna increase the intensity,
there's a lot of options.
Now I do my biceps
'cause I don't know why I started doing this,
I really like it.
Actually, give me yours.
I can't have Bob screw me up.
I lay down and you keep your posture
and it's a very relaxing way it isolates.
You can control the resistance by how far
you are from the wall.
And I'll do them like this
and I'll do three sets of 10.
- [Bob] Look at the guns on that guy.
- If I'm a little, you know, I just go back
a little bit further if I decide,
oh, I need a little more resistance.
- [Bob] Does it ever pull you to the wall?
- Well, I don't have carpet, so I do have shoes on
and I put my feet like that and it keeps me from sliding.
- [Bob] But, as Brad said, this really isolates.
- It does. - [Bob] You can't get any
accessory movement to try to help you,
and so it's all about on the arms.
So what I'm gonna do now
is I'm gonna show you how easy it is
just to pull that off there
and now I can slide it up here.
And, obviously, this upper one
should be set for your height.
I mean Brad wouldn't put it this high.
And I'm gonna flip around
and I can go ahead and do triceps.
- That's what we're working: biceps and triceps,
which is-- - I like to keep my elbows in
and I'm just pulling down like this.
- Now we're doing a giveaway on these, aren't we?
- Yep, we're giving away the wall anchors
and, if you use our link below,
you'll actually get a set of four of them.
If you go on Amazon, you only get a set of three.
- Right, and ours are actually cheaper.
- And ours are actually a little bit cheaper,
so you're gonna go ahead, get an extra one,
and you can do different things with it
at different heights.
This is the same way, Brad.
Again, I can also go one and really work her hard.
If you don't think you can get a good workout with this,
if you use enough bands, most of you,
unless you're a monster, can get a pretty good workout.
Boy, I'm getting a little pumped up right now.
- So he's got two bands on there.
I've actually gone up to four bands.
But that's another story.
Gives you a lot of versatility.
- Oh, right away, he's gotta brag.
Listen to this guy. - (chuckles)
They weren't all dark bands.
There were some yellow ones in there.
- [Bob] Now gone up to four bands.
- This is how I do my triceps.
Again, I'm already on the floor,
so I just turn my body around,
arm, elbows flat, stabilizes there.
And I go like this.
And it works out great.
Actually, what I do in my real life,
I do these triceps, 10 of them,
and then I also do my lat pulls
which we're gonna show you later on
how you can do them with the wall anchor standing up.
Again, it's the beauty of the anchor.
Bob, what's next?
- [Bob] I think we're doing flies.
I think you're doing those, aren't you?
The middle one? - Yep.
- So you wanna switch those.
- Yep, so we're gonna take that off of there.
I'm gonna go on here and I always do
reverse fives for posture.
Bob, you wanna tell them why?
- Look what he's doing here right now.
He's pulling his shoulder blades together,
he's using all the muscles there
to help keep the upper back and really good posture.
So this is a fantastic one.
This is one that, to be honest,
this is the one you should do every day.
Everyone should do this one. - [Brad] Right.
- I don't care if you're 105 years old.
You should be getting up there
and grabbing those bands and pull them back.
- There you go, so--
- Then you switch right around.
- I'll do a super set and I'll switch her over
and then I wanna get my peck muscles
and my anterior delts and I'll work it here.
Do it nice and slow, good control.
How's everyone doing out there?
- Look how wide-based he is there.
I mean he can really get some good strengths
going there on the anterior delts.
- Sometimes, I'll do these on one foot
just so I can incorporate some balance with it,
get those ankles working at the same time.
On all these, I usually do 10 to 15, actually 10 to 12,
but you can go up to 15.
- When I do those, I use eight bands
because Brad only uses--
(both chuckle)
- [Brad] Yeah, the stories continue to go.
You know how it is, guys.
- So, now, I'm gonna go ahead and do some lats
and these are the ones my wife just loves doing.
She's like, she had a membership at a gym
just so she could do lat pull-downs.
She really likes those and then, once we got one of these,
she's like, well, I don't need to go to the gym anymore,
and she does these throughout the day.
Now you can also do these.
You can put a little more resistance on
and go to a seated position.
Kinda get a little rough on my back there.
- Well, that's because you were supposed
to go in the other anchor.
- Yeah, I know I was. - (chuckles)
- And, so now, you get a little bit of leg workout,
a little bit of core workout,
and at the same time, you're working the lats
even a little bit harder now.
- Right, this is an isometric chair
so those claws are getting some extra workout.
There's just so many benefits to banding, I'm finding.
- Now you're gonna do diagonals, Brad, right?
So watch what we do here.
We just pull this over.
- [Brad] There. - Here you go.
- Now I like to do this one.
I'll work one side, it works core,
peck muscle, anterior deltoid.
I get in that good athletic stance
and I pull over like that
and you really get a nice workout.
I always feel with my other hand right at my stomach
to make sure my abs are really working hard.
And it's really a nice deal.
You're getting everything from the waist up.
And, obviously, make sure you do both sides on this one.
Otherwise, you'll end up lop-sided
and will happen on the back.
- [Bob] Kitty Wampus, show them the Kitty Wampus.
- Kitty Wampus.
Well, say no more, Bob.
Get those, yep, I can feel a little abdominis,
rectus abdominis, Bob, are working well.
All right, what's the next one?
- The last one, Brad, you're doing
standing shoulder flexion and abduction.
Do this from the lower level.
Make sure you put on the bottom, there you go.
- All right, so if you want those deltoids,
shoulder flexion, and that's the nice thing about these,
you can turn them like this or like this.
And we're gonna work here.
Now some people will go up high.
Because we're therapists, we know that,
if you go up high, your shoulder's
a little more at risk for impingements.
We emphasize to 90 degrees or about.
- And understand that these are not huge muscles.
We got short muscles moving along lever arm
or lee-ver arm, I don't know how you say it.
So you really don't need that much resistance,
normally, to do those.
- But you certainly can add more.
Up to the side, get those--
- Same thing, good posture with these.
Really good posture. - Mediodor.
- And that's gonna make impingement a lot less likely
to happen if you have really good posture.
- Oh, Bob, this is gonna be tired.
- There you go, you gotta get a tattoo, Brad.
Get an anchor or something on there.
- Anchor, Bob, huh? - What, that's an old,
anchor arms, there we go.
(both chuckle)
Remember Anchor Inn?
It used to be an all-you-can-eat place.
- Oh really?
It must be a Minnesota thing.
- All right, everybody, thanks for watching.
And remember, Brad and I can fix just about anything.
- Except for--
- What is it?
- A broken heart, Bob.
- A broken heart.
We can fix relationships even.
If you send us information about your relationship,
we'll give you advice.
- Bob, you're starting to stretch it now.
- (chuckles)
- They know better than that.
- All right, thanks for watching.