How to exercise with expanders

Expanders offer a very useful form of resistance training with a wide range of exercises. They are very handy to carry about, need little space for packing, and are light. This makes them very useful for the traveler and the home trainer.

There are several different types of expanders, and all have their merits. They also have a variety of names according to what they are made of. They are called: ‘springs’, ‘cables’, ‘Strands’, or ‘Chest expanders’ or as ‘combination’ outfits under various trade names.

They are made of steel springs, rubber, or strands of elastic covered with fabric.

Steel strands, though normally lasting for years, can be overstretched with misuse, and are liable to pinch the skin when exercises are done with the springs near the body, if care is not taken. Plain or solid rubber is rather inclined to crack in time and become perished if not kept in good condition, while fabric-covered ones also deteriorate if used in a faulty manner. Nowadays both springs and elastic cord strands are made of different lengths to suit the reach of the purchaser, while most springs have check cords to prevent them being too far extended.

The other slight drawback of expanders is that increases in resistance can only be made by adding another strand or spring. These increases usually jump like 10 lb., which is rather a big increase in some exercises.

However, one of the great advantages of expander work is that it maintains a wonderful mobility of muscles and joints, and promotes strength in tendons and ligaments.

There are various fittings available which adapt expanders for doing leg and other exercises so that the scope is widened.

Here are a few suggested exercises for the expanders. These exercises should be done in the set system, doing each exercise for two, three or four sets of repetitions as required, with a rest between each set.

1. Single arm front chest pull – This is one of the first exercises to learn. Stand astride or feet together, holding the expander, one arm out sideways, palm to a front, and the other hand knuckles forward across the chest. Keeping one arm straight out sideways, pull the expander across the chest with the other arm, until both arms are in line. Repeat several repetitions, then change to opposite side.

2. Two hands front chest pull – Stand astride or feet together, hold the expander at arms’ length in front, knuckles outward. Keeping the arms straight, pull the expander until the strands touch the chest. This exercise can also be done palms outwards, but is not quite so effective. This is a good back and chest exercise.

3. Overhead downward pull – Stand astride or feet together, holding an expander at arms’ length above the head, palms outwards. Keeping arms straight pull expander downwards across the chest or behind the neck. This is a fine latissimus, triceps and chest exercise.

4. Overhead downward pull palms inward – This is the same as the above exercise, but a little more difficult.

5. Front lateral raise – Stand astride or feet together holding an expander in front of the thighs knuckles outwards. Keeping the expander close to the body, raise the arms sideways. This is a very strong deltoid and pectoral exercise.

6. Back lateral raise – The same exercise as above, but commencing with the expanders held across the back of the buttocks. This is also a deltoid exercise, but affects the latissimus and back.

7. Single arm press – Stand feet astride or together, one hand holding the expander close to the hip at your side. With the expanded across the back, hold the other end at the shoulder, palm to the front. Keeping lower arm still at side, extend the other arm overhead. Repeat several times, and then change to opposite side. This is a good deltoid, triceps and general shoulder exercise.

8. Two hands back press – Stand feet together or astride. Hold the expanded across the center of the back knuckles outwards. Stretch both arms out sideways finishing with the expanded across the shoulders. This is a good back and arm exercise.

9. Bent forward front chest pull – Stand astride holding the expander knuckles outwards with arms in the hang position. Bend forward so that the body is at right angles to the legs. Maintaining the bent forward position, stretch the expanders across the chest. This is a strong chest, shoulder and arm exercise.

10. Single arm curl – Hold one end of the expander with the foot in the handle, toes on the floor to prevent handle slipping. Stand erect with the other hand palm upward under the other handle. Curl the arm by flexing the upper arm, until the expander is near the chin. This is a fine upper arm exercise. Repeat with each arm.

11. Reverse curl – The same as the curl, but knuckles are uppermost, and the handle is gripped from the top. This is a strong exercise for the forearm muscles.

12. Single arm rowing – Holding one end of the expander under the foot, other end held knuckles upward in front of the body. Pull the expander upwards towards the chest by flexing the elbow outwards, and not as above where the upper arm is kept stationary at the side.

All these exercises can, of course, be done in varying positions for more scope. For instance – Front chest pull – can be done lying down. Many of them can be done seated for added progression, such as the – overhead downward pull. Others can be combined with freestanding movements, such as – squats- combined with – Front chest pull.

By fixing attachments to a wall, or getting special stirrups, one can do such exercises as Thigh extensions sitting on a chair, Pullovers and various abdominal exercises on the floor.

Expander work can also be used with such exercises as Dips or Press ups with feet and hands on chairs or boxes. Assuming that a set of expanders is available, we can improvise a little schedule-

General warming up with freestanding exercises, then:

a.    Single arm press- 2 sets of 10 repetitions each arm.
b.    Overhead downward pull- 2 sets of 10 repetitions.
c.    Single arm curl- 3 sets of 8 repetitions each arm.
d.    Front lateral raise- 2 sets of 10 repetitions.
e.    Sit ups performing Front chest pull- 2 sets of 12 repetitions.
f.    Single leg squats with support- 2 sets of 10 repetitions each leg.
g.    Side bends – Holding expander outstretched across shoulders, and feet astride- trunk bend side to side to the count of 30.
h.    Dips or Press ups with feet and hands on chairs or boxes – 3 sets of 10 repetitions.

Use one or two strands as required, but ensure that all exercises are done correctly.