Resistance Band Bicep Curl
Auto DetectedResistance band bicep curl that targets the biceps brachii to build upper arm strength and size; provides constant tension for enhanced activation in home or travel settings.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart on the middle of a resistance band. Grip one end in each hand with palms facing forward and arms fully extended at your sides.
- Keep elbows tucked to your sides and core engaged.
- Exhale as you curl hands toward shoulders by bending elbows.
- Squeeze biceps at the top with a brief pause.
- Inhale and slowly lower hands to starting position, resisting the band.
- Maintain straight wrists and avoid body momentum throughout.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze at top
- Control the descent
- Wrists straight
- No swinging
Breathing
Inhale during the lowering phase and exhale as you curl the band upward while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until arms are fully extended with elbows straight; curl until hands reach shoulder height with forearms parallel to the ground.
Safety
Safety Notes
- Select band resistance that allows full control
- Inspect band for wear before use
- Avoid if acute elbow pain present
- Warm up elbows and wrists first
Spotting
Spotting not required; use lighter band or self-assist if needed for form maintenance.
Common Mistakes
- Using body momentum to lift
- Allowing elbows to flare out
- Snapping the band back quickly
- Gripping too loosely
When to Avoid
- Acute elbow tendonitis
- Recent shoulder injury
Flexibility Needed
- Basic wrist flexion and extension
- Shoulder flexion to 90 degrees
Build Up First
- Proper grip strength
- Understanding of elbow flexion mechanics
Also known as
Band Bicep Curl, Banded Bicep Curl, Standing Band Curl
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