Resistance Band Biceps Curl
Resistance Band Biceps Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Check the band
Do not use a cracked or worn band; inspect the handles at both ends.
- Anchor underfoot
Stand on the middle of the band with both feet, leaving equal lengths on each side.
- Start
Hold your hands by your sides with your palms facing forward.
- Trunk
Keep your knees soft, abdominals braced and elbows beside your torso.
- Curl
Exhale as you lift the ends toward your shoulders, using your arms to control the increasing tension at the top.
- Top pause
Pause briefly at a comfortable contraction without bringing your shoulders forward.
- Lower
Slowly release the band as you straighten your elbows; maintain control at the bottom and repeat.
Key technique points
- Stand evenly on the middle of the band.
- Keep both ends equal in length.
- Keep your elbows beside your torso.
- Keep your wrists straight.
- Do not compensate for top-end tension with your shoulders.
- Do not release the band toward your face.
Common mistakes
Band slipping from underfoot
Do not trap the band with only the edge of your foot; use broad contact that prevents slipping under tension.
Unequal end lengths
Do not give one arm a shorter band; equalize starting tension in both hands.
Lifting the elbows
Do not bring your shoulders forward to overcome peak resistance; choose a band that allows a strict curl.
Curling the wrists inward
Do not bring the ends closer to your shoulders by bending your wrists; keep your hands aligned with your forearms.
Pulling with the torso
Do not lean back as your arms rise; stay upright through foot support and abdominal tension.
Letting the band snap back
Do not fling the ends downward; control elbow extension to brake the return.
Frequently asked questions
Resistance Band Biceps Curl: why is “Band slipping from underfoot” a mistake?
Do not trap the band with only the edge of your foot; use broad contact that prevents slipping under tension.
Resistance Band Biceps Curl: why is “Unequal end lengths” a mistake?
Do not give one arm a shorter band; equalize starting tension in both hands.
Resistance Band Biceps Curl: why is “Lifting the elbows” a mistake?
Do not bring your shoulders forward to overcome peak resistance; choose a band that allows a strict curl.
Resistance Band Biceps Curl: why is “Curling the wrists inward” a mistake?
Do not bring the ends closer to your shoulders by bending your wrists; keep your hands aligned with your forearms.
Resistance Band Biceps Curl: why is “Pulling with the torso” a mistake?
Do not lean back as your arms rise; stay upright through foot support and abdominal tension.
Resistance Band Biceps Curl: why is “Letting the band snap back” a mistake?
Do not fling the ends downward; control elbow extension to brake the return.
What should I focus on when doing Resistance Band Biceps Curl?
Stand evenly on the middle of the band. Keep both ends equal in length. Keep your elbows beside your torso. Keep your wrists straight. Do not compensate for top-end tension with your shoulders. Do not release the band toward your face.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.