Band Biceps Curl

Band Biceps Curl


This exercise involves holding a resistance band with both hands and curling it towards your shoulders, targeting the biceps muscles. It is a great alternative to traditional dumbbell curls and can be done anywhere with a resistance band.

Muscle Group

Equipment Required

Band Biceps Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
  2. Keep your elbows close to your sides and slowly curl the dumbbells up towards your shoulders.
  3. Pause at the top of the movement and squeeze your biceps.
  4. Slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Band Biceps Curl Form & Visual

Band Biceps Curl

Band Biceps Curl Benefits

  • Targets the biceps muscles, helping to increase strength and size
  • Improves grip strength and forearm muscles
  • Can be done with a variety of equipment, including dumbbells, resistance bands, and barbells
  • Allows for isolation of the biceps muscles, reducing the involvement of other muscle groups
  • Can be easily modified to increase or decrease resistance, making it suitable for individuals of different fitness levels

Band Biceps Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Band Biceps Curl Variations & Alternatives

  • Alternating Band Biceps Curl
  • Seated Band Biceps Curl
  • Standing Band Biceps Curl
  • Wide Grip Band Biceps Curl
  • Narrow Grip Band Biceps Curl
  • Reverse Band Biceps Curl
  • Hammer Band Biceps Curl
  • Concentration Band Biceps Curl