Band Curl
Biceps ·Band ·Beginner
Muscles worked
Biceps
How to do Band Curl
- 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.
Track Band Curl in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start free