Band Curl
A standing biceps curl using a resistance band — same movement pattern as a dumbbell curl, with progressive tension through the rep.
Video
Body map
Primary
Biceps
Secondary
none
Step by step
- Stand on the middle of the band with your feet shoulder-width apart, holding one handle in each hand at your sides.
- Keep your elbows tucked into your ribs and your palms facing forward at the bottom of the rep.
- Curl both hands up toward your shoulders by squeezing the biceps, keeping the elbows pinned in place.
- Pause briefly at the top with the biceps fully contracted, feeling the band's tension at peak resistance.
- Lower your hands back down with control over a 2 to 3 second eccentric, fighting the band on the way down.
- Repeat for 10 to 15 reps, focusing on the squeeze at the top rather than the speed of the movement.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.