Resistance Band Curl
A biceps curl performed standing on a resistance band. A portable option where tension increases as you curl up.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
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.
Keep the elbows at your sides.
Curl the hands toward the shoulders.
Squeeze at the top.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.