How to do the Band Biceps Curl
Stand on the middle of the band with both feet and grab the ends with palms up.
Keep your elbows close to your sides.
Curl your hands up toward your shoulders.
Lower slowly, controlling the band's resistance.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Band Biceps Curl doesn’t suit your gym or your joints.
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