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Band Standard Bicep Curl

Build bigger biceps with the Band Standard Bicep Curl! This exercise uses resistance bands for an effective upper body workout.

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

Band Standard Bicep Curl demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Resistance Bands
Resistance Bands

Band Standard Bicep Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Inner Forearm (wrist flexors)

Band Standard Bicep Curl Variations and Alternatives

How to do the Band Standard Bicep Curl

  1. Secure the resistance band at the base of a sturdy object or support structure.

  2. Stand with your feet shoulder-width apart, facing the anchor point, with a slight bend in your knees.

  3. Grasp the handles of the resistance band with both hands. Your palms should be facing forward, arms extended, and hands just outside your hips.

  4. Keep your elbows tucked close to your body.

  5. Exhale as you curl your hands towards your shoulders, bending at the elbows and keeping your upper arms stationary.

  6. Squeeze the biceps at the top of the motion, ensuring you maintain tension on the band throughout.

  7. Inhale and slowly return to the starting position, controlling the movement and resisting the band’s pull on the way down.

  8. Repeat for the desired number of repetitions.

  9. Make sure to maintain good posture throughout the exercise, with your chest up and shoulders back.

Remember to adjust the resistance of the band according to your fitness level; more tension increases difficulty, while less tension makes it easier. Also, always check the integrity of your band before use to avoid any snapping or breakage.

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Band Standard Bicep Curl FAQs

What muscles does the Band Standard Bicep Curl work?

The Band Standard 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 Standard Bicep Curl?

Resistance bands.

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

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

What are some Band Standard Bicep 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 Curl.

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