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Band Curls

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  Primary Muscle Group: This is a single joint exercise designed to isolate the muscles in the front of the upper arms in a hand lifting movement, flexing at the elbow.

Muscle Groups Worked in This Exercise: Front of arms (biceps).

Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip-width apart, and in the correct standing exercise posture. Keep abdominal muscles tight. Take hold of the handles with an underhand grip, and arms straight by your side.

Breathing: Breathe out as you bring your hands up.

Execution: Slowly elevate your hands in front of you by flexing at the elbow, keeping a strict position with the upper arms locked by your sides. Pause when your hands are at chest height, but not touching your chest, and then slowly straighten arms back down to the starting position, stopping when your hands reach the side of your legs.

Comments: Ensure that your back and upper arms remain still throughout the exercise to prevent any swaying. To make the exercise harder move feet further apart; to make it easier, move them closer together.

Here are a few suggested alternative exercises:

  • Ball Band Biceps Curl
  • Ball Dumbbell Concentration Curl
  • Barbell Curl
  • Dumbbell Hammer Curl
  • EZ Bar Curl
  • EZ Bar Reverse Curl
  • PowerBlock Dumbbells