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Band 45-Degree Bicep Curl

Target your biceps like never before! The Band 45-Degree Bicep Curl isolates and maximizes your gains with resistance band technology.

The Band 45-Degree Bicep Curl mainly works the biceps, with help from the forearms. You'll need: resistance bands.

Band 45-Degree Bicep Curl demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Resistance Bands
Resistance Bands

Band 45-Degree Bicep Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Inner Forearm (wrist flexors)

Band 45-Degree Bicep Curl Variations and Alternatives

How to do the Band 45-Degree Bicep Curl

  1. Attach a resistance band at a low anchor point on a rack or frame.

  2. Stand in a stable stance with your feet shoulder-width apart, facing away from the anchor point.

  3. Bend your torso forward slightly, maintaining a straight back, and grasp the band's handles with an underhand grip (palms facing up).

  4. Position your arms at a 45-degree angle from your torso, with your elbows slightly in front of you.

  5. Exhale as you perform a biceps curl by bending your elbows and bringing your hands toward your shoulders. Make sure to keep your upper arms stationary, and only your forearms should move.

  6. Contract your biceps fully at the top of the movement and hold the contraction for a second.

  7. Inhale as you slowly lower the handles back to the starting position, resisting the band's pull to extend your arms.

  8. Repeat for the desired number of repetitions and sets.

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Band 45-Degree Bicep Curl FAQs

What muscles does the Band 45-Degree Bicep Curl work?

The Band 45-Degree Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.

What equipment do you need for the Band 45-Degree Bicep Curl?

Resistance bands.

What workout day should the Band 45-Degree Bicep Curl go on?

It belongs on pull day in a push/pull/legs routine.

What are some Band 45-Degree Bicep Curl variations and alternatives?

Similar exercises include the Band Single-Arm 45-Degree Bicep Curl, Alternating Band Bicep Curl, Band Curl and Band Close-Grip Bicep Curl.

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