Strength Training · Bodybuilding
Resistance Band Biceps Curl
The resistance band biceps curl trains the front of your upper arms by bending your elbows against a band anchored under your feet. Resistance increases as you raise your hands.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand on the middle of the band with your feet hip-width apart.
- Grasp one end in each hand with your palms facing forward.
- Position your arms beside your torso with slight tension in the band.
- Bend your elbows to bring your hands toward your shoulders.
- Lower your hands slowly until your elbows are nearly straight.
Form cues
- Keep your upper arms still.
- Keep your shoulders relaxed.
- Exhale as you curl.
Common mistakes
- Swinging your torsoUse a lighter band so you can curl without leaning back or driving through your hips.
- Bending your wristsKeep your knuckles in line with your forearms throughout the curl.
- Uneven resistanceAdjust your grip before the set so the band has equal working length on both sides.
Safety
A damaged band or insecure foot anchor can cause the band to snap back toward you. Excessive tension or jerky repetitions can strain your wrists or elbows.
- Inspect the band for cracks, tears, or worn handles before use.
- Anchor the band beneath the middle of your shoes, not just your toes.
- Stay within the band manufacturer's recommended stretch limit.
- Release all band tension before stepping off it.
If curling causes wrist or elbow pain, try less resistance or ask a physiotherapist for a suitable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a band that makes the last few repetitions challenging while leaving about two controlled repetitions in reserve.