Band Biceps Curl
- Beginner
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The band biceps curl pins your elbows to your sides while you curl the handles up against the band and lower them back down under the same tension. It isolates the biceps the way a dumbbell curl does, without needing weights. It suits beginners training for reps at home, and works as a main lift or a finisher.
- Muscles
- Biceps
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Stand on the band and grip a handle in each hand.
- Keep your elbows pinned to your sides.
- Curl your hands to your shoulders against the band.
- Lower slowly, resisting the band on the way down.
Form cues
- Keep your wrists straight instead of bending them.
- Hold your torso still, do not lean back for help.
- Squeeze at the top before you start lowering.
Common mistakes
- Elbows drift forward away from the ribs. Pin your elbows to your sides the whole set.
- Shoulders lean back to help the curl. Stand tall and isolate the movement at the elbow.
- Band snaps back fast at the top. Control the release the same way you lift it.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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