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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Resistance Band Curl
BicepsBeginner

Resistance Band Curl

A biceps curl performed standing on a resistance band. A portable option where tension increases as you curl up.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
Sets
3
Reps
12–20
Rest
30–60s

How to perform

Resistance Band Curl movement

Main muscles working (thicker lines)

Starting position

Stand on the middle of a band with feet hip-width apart, holding the ends with palms forward and arms extended.

  1. 1

    Keep the elbows at your sides.

  2. 2

    Curl the hands toward the shoulders.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly, resisting the band.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Resist on the way down

  • Elbows still

  • Stand tall

Common mistakes

  • Letting the band snap the arms down

  • Leaning back

  • Elbows moving forward

Safety notes

  • Check the band for damage and keep it secured under your feet.

Details

Body parts
Arms · Upper Body
Equipment
Resistance Band
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable CurlBeginner→
  • Dumbbell Bicep CurlBeginner→

Similar Exercises

  • Banded EZ-Bar CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.