Band Biceps Curl

BicepsResistance Band

An isolation exercise for your biceps using a resistance band. The band provides continuous tension throughout the entire movement while remaining easy on your joints.

How to do it

1Step onto the middle of the band with both feet, holding the handles with your palms facing forward.

2Stand upright, lower your shoulders, and pin your elbows to your sides.

3Exhale as you curl your hands toward your shoulders using your biceps.

4Pause for a moment at the top without letting your elbows shift forward.

5Inhale as you lower your hands under control, resisting the band's pull.

Common mistakes

Swinging your body to create momentum, taking work away from the biceps.

Drifting your elbows forward, engaging your front delts instead of your arm muscles.

Releasing tension abruptly at the bottom, reducing time under tension.

Breathing

Exhale as you curl your hands up. Inhale as you lower them back down.

Make it harder or easier

To regress, step on the band with only one foot.

To progress, widen your stance to increase initial band tension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.