Band Curl
Build bigger biceps anywhere! The Band Curl is a simple, effective exercise you can do at home or on the go.
The Band Curl mainly works the biceps, with help from the forearms. You'll need: resistance bands.
Required Equipment
Band Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Band Curl Variations and Alternatives
How to do the Band Curl
Stand on the middle of a resistance band with your feet shoulder-width apart, ensuring the band is secured under both feet for stability.
Hold the ends of the band with your palms facing forward, arms extended, and elbows close to your torso.
Keep your upper arms stationary, exhale, and curl the hands towards your shoulders by contracting the biceps. Make sure only your forearms are moving.
Continue to raise the band until your biceps are fully contracted and the band is at shoulder level. Hold the top contracted position for a second and squeeze your biceps.
Inhale and slowly begin to lower the hands back to the starting position.
Repeat for the desired number of repetitions.
Maintain a straight posture and engage your core throughout the movement to ensure stability and avoid swinging your arms.
Note: Adjust the resistance of the band as needed by selecting different thicknesses or by shortening the length of the band to increase tension.
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Band Curl FAQs
What muscles does the Band Curl work?
The Band 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 Curl?
Resistance bands.
What workout day should the Band Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Curl variations and alternatives?
Similar exercises include the Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl, Alternating Band Bicep Curl and Band Close-Grip Bicep Curl.
Training calculators
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