♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, as you might've guessed,
we're gonna show you the best bicep workout
that you can do at home or traveling.
You don't need any weights,
and we're gonna also include some
wrist strengthening, forearm strengthening.
- Exactly, yep, this is something
I've just come onto in the last few months.
I really like this routine.
- Yeah, look how he's beefing up there.
I'm getting a little jealous because
people keep asking, how does Brad getting fit?
They don't ask me how I'm getting fit.
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Tens is a little electrical unit,
electronic unit?
- Electrical stimulation, Bob.
- Yeah, right.
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Take it away, Brad.
- All right, Bob, so biceps.
You know, if you don't wanna buy the dumbbells,
or you don't wanna go to the gym,
you need to stay at home for whatever reason.
I just like to workout at home myself.
- It's convenient.
- Or if you travel, you want something
you can throw in your suitcase to workout,
this works out really well.
- What's nice about this it's got
varying levels of intensity.
- Exactly.
- Even though it's very small.
- Actually we're gonna throw three options.
We're gonna show the grip strengthener for one,
and then we're gonna show some banding,
and one way or another,
you're gonna find an option that's
gonna work for you to fit the need.
So first of all, we got this little device
called the grip strengthener.
It's a newer device; it just came on the market
in the last six months or a year or so.
- Who was it invented by, Brad?
- Well, it was invented by Jay.
- Two goofballs.
- Well, Jay really, he's a rock climber.
- It says strong like bull on there.
- Yeah, the guy who really came up with it
was a rock climber when he was younger,
and he wanted something to strengthen
his wrists and hands-- - And forearm, yep.
- Right, for lifesaving adventure.
- It works, believe me.
- So what we do is we have four bands here,
and we have a handle with a pivot.
And this is exactly how I start.
I'm gonna put around each foot just one of the bands.
I'm gonna start with my wrist.
- Oh, you're gonna start with your wrist.
- I'm gonna use two,
but it depends how strong you are.
You may only wanna use two bands.
I'll show you that in just a second.
- If you're elderly or old, older,
you may definitely have to start with one band total.
- Yep, and that's another option, yep.
- Why don't I do that?
I'll go to one band then.
- Go ahead, yeah, you can demonstrate that.
Now, I'm gonna let my hand open up all the way
so this is like a complete wrist
as well as finger strength
'cause this all works together.
- Look how his forearms are being supported by the,
and so all the movement is coming from the wrist itself.
- I'm not doing this.
I'm supporting here.
- Whoops, I need to keep it underneath.
There we go. - There ya go.
- I only wanted one underneath.
- There we go, and I do three sets of 10 of these.
But first I'll do these,
and I haven't been counting here,
but I'll shoot for 10 to 12 at home.
And then I'm gonna drop down to two bands,
and I'm gonna turn my palms over
and do the opposite side of the wrist; the extensors.
First I did the flexors,
now I'm doing the extensors.
- Look how his forearms are working.
- Yeah, it's a nice workout.
I'm starting to feel the burn,
and then you can also do it this way
to get some radial deviation.
- That's what's nice about this;
I don't know how you'd do this in the gym with a bar,
doing this sideways like this, it'd be difficult.
- Or even at home--
- You could use dumbbells I guess.
- Okay then, this isn't really made for this,
but I find it work really efficient and I like it,
and I do my bicep curls right here.
Now this, for some people may or may not work.
I find it works really well.
- Yeah, for me, I'm a bit taller,
so it doesn't fit me as well.
It still works; I'm using one right now.
It still works.
And actually with one, it actually works pretty well, Brad.
- Yeah, there ya go.
- I got the elbow kinda supported.
- I'll do mine like this with thumbs up
so I get my brachioradialis muscle,
and it works just, it's more complete this way.
Oh, I'm getting tired, Bob.
- By the way, when I did the grip strengthening
over a period of a couple months, Brad,
remember I actually measured my grip using a dynamometer,
and it improved like 20 to 30 pounds in that little time.
- Oh sure, well, there's no doubt.
It's gonna strengthen 'cause you can vary the resistance.
Another thing we didn't mention is
you can vary the resistance just by
how far your feet are apart.
So if my feet are close together,
this is easier than this.
So it's a nice way to vary the resistance easily.
- Brad, do you wanna mention some reps
and how often you do these?
- I thought I said three sets of 10.
- Did you? - Did I say that, Mike?
Okay, I did.
- But I wouldn't do it everyday.
- No, I do mine Monday, Wednesday, Friday.
- And some people would might even do it
with a 48-hour, you know,
that is 48 hours.
- Two days, Bob.
- I really am sharp today, aren't I?
Some people might even do less then.
They might even just do two days a week.
- Right. - Some, some.
Three days a week is fine.
- It depends on the volume that you're gonna do.
- Same with the grip strengthener;
do not do it everyday.
I made that mistake and my forearms got so sore,
I had to stop it for a month.
- Yeah, you just kinda--
- Especially at my age.
- Bob, you gotta relax a little bit.
You're not 25 anymore. - I know.
- All right, now let's go to some other options
if you don't wanna have that.
But there may be a good chance
that you can get a hold of these,
or you may have some bands.
And it's nice to have some decent handles.
So I'm gonna show, you know, standing.
You can do this in your bedroom, in your hotel room.
You can spread your feet apart and adjust the resistance.
- Easy to bring with ya.
And you can do other exercises then, too, with it, too.
- Right, so here we're going to think about
posture, posture, posture.
Not this, but here and work.
And again, try to adjust the resistance.
You can see I have two bands;
a red one and kind of a green one on.
I've had up to four bands on here.
Not for this exercise 'cause obviously
I'm not a bodybuilder,
but I do like to keep fit,
and at least, you know, strong enough
that my wife finds me attractive, you know?
- Not bad for a fifty, how old are ya, 57?
- I think so, Bob.
I tend to forget sometimes.
Okay, you can actually do some wrist stuff like this.
It doesn't work as good as the other thing.
But here is good.
- Yeah, it's not made for it as well.
And now we're gonna show biceps here, Brad.
- But just wait Bob.
- Oh, you got another one?
- Well, we're gonna use the wall anchor.
This is a third option. - Sure.
- And I'm gonna show the way I do 'em at home,
and Bob's gonna show you the way he does it at home.
- Sounds good.
Why don't you start off, Brad?
- We can actually, I do mine laying down
just because I think it's fun.
- I'm gonna move this chair out of the way, Brad,
so they can see.
- Oh yeah, we don't wanna block the view.
'cause when I'm laying down like this,
I'm relaxed, I have excellent posture,
and it just is a nice way to do it because--
- Well, you're focusing on the arms here.
You can't use your body to try to amp it up,
and this is why you're gonna have perfect form doing these,
and that's what's nice about bands
'cause you obviously couldn't do dumbbells this way
'cause you'd be going with gravity.
- Right, yeah, half a direction would be with gravity.
- So this is a great way.
And actually Brad, we're gonna do a video on how to
work out with back pain,
and that's one of them I can recommend
because you can keep your back nice and straight
while you're doing biceps.
- Go ahead, show 'em what you do, Bob.
- Well, this is the one I like to do.
I like to do this because I set up,
I got two bands also hooked up to this to the lower anchor.
I like to start with one handle,
and I just warm up my bicep this way.
You know, with just the two bands.
And then I go and I grab on and I go,
and once it's warmed up,
then I do it with all four bands.
- You don't have to worry about
not getting enough resistance with bands.
- Yeah, this'll work ya out.
And if you wanna put three bands on there,
put three bands on there.
And then obviously you have to switch to the other side,
but it works out really well.
Really a lot easier on the joints.
I, for a while, couldn't do these
because I couldn't do it with a bar
because I was having so much elbow pain.
But I could do it with this one.
And I think part of it was because
I could switch a little bit.
You know, like a bar forces you to be like this.
- Right, you're locked into the bar.
- Yeah, you're locked into being supinated.
What I could go a little bit internally
rotated and pronated.
- The risk goes wherever it wants to
ergonomically correct, there's not doubt about it.
- Right, right, it's gonna follow what you need to do.
- Exactly.
So there ya go.
At home, traveling, no weights,
and you can really get a nice workout
with those wrists and biceps.
So Bob, once again, I think we've come
one step closer.
- To what, success?
- No, you know, the (whispers) broken heart.
- Yeah, we can always fix a broken heart,
except we can't now.
- We can fix just about anything.
- [Both] Except for a broken heart.
- Oh wow, that was a tough one, Bob.
- It was a tough day. (chuckles)