Band Biceps Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Resistance Band

Technique

1. Stand on the middle of a band with feet hip-width apart and hold the ends with palms facing forward, arms at your sides.
2. Keep the elbows tight against your ribs.
3. Curl your hands toward your shoulders until the biceps are fully shortened.
4. Lower slowly to straight arms, resisting the band the whole way.

Cues

• Keep the upper arms still and the shoulders down.
• Squeeze at the top; control the lowering.

Common mistakes

• Swinging the torso to lift.
• Letting the elbows drift forward.
• Letting the band snap down.

Variations

• Alternating Band Curl
• Seated Band Curl

Alternatives

• Dumbbell Curl
• Cable Curl