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Alternating Band Bicep Curl

Sculpt strong biceps with the Alternating Band Bicep Curl! A simple, effective exercise you can do anywhere to build muscle.

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

Mr. Grey
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@JustGains_XY

Required Equipment

Resistance Bands
Resistance Bands

Alternating Band Bicep Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Inner Forearm (wrist flexors)

Alternating Band Bicep Curl Variations and Alternatives

How to do the Alternating Band Bicep Curl

  1. Stand with your feet shoulder-width apart, and place the middle of the resistance band under your feet.

  2. Grasp the ends of the band with each hand, palms facing forward, and start with your arms fully extended along the sides of your body.

  3. Keeping your elbows close to your torso, exhale and curl one hand towards your shoulder, contracting your biceps.

  4. Squeeze your biceps at the top of the movement and hold for a brief pause.

  5. Inhale and slowly lower your hand back down to the starting position.

  6. Alternate arms, and repeat the same movement with the opposite arm.

  7. Continue alternating curls for the desired number of repetitions.

Ensure to maintain good posture throughout the exercise, keeping the spine straight and the core engaged. Avoid using momentum to lift the bands by keeping the movement controlled and focused on the biceps.

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Alternating Band Bicep Curl FAQs

What muscles does the Alternating Band Bicep Curl work?

The Alternating Band 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 Alternating Band Bicep Curl?

Resistance bands.

What workout day should the Alternating Band Bicep Curl go on?

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

What are some Alternating Band Bicep Curl variations and alternatives?

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

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