Resistance Band Curl
A resistance band curl works the biceps with a band under your feet, a simple way to train your arms at home or while travelling.
How it moves
Stand on the band, arms straightBiceps working. A simplified figure, not a full form check.
- Main muscle
- Biceps
- Also works
- Forearms
- Equipment
- Resistance band
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps
Written by WellPath FusionLast updated · Published
- Anchor the band. Stand on the middle of the band with your feet hip-width apart.
- Grip the ends. Hold an end or handle in each hand, palms facing forward, arms straight.
- Curl. Keeping your elbows by your sides, bend them to bring your hands to your shoulders.
- Hold. Squeeze your biceps at the top for a second.
- Return. Lower slowly against the band until your arms are straight.
What are the most common mistakes?
- Band slipping. Stand firmly on it and check it is not worn or torn before you start.
- Elbows moving forward. Keep them pinned to your sides.
- Letting the band snap down. Control the lowering.
How can you make it easier or harder?
Make it easier
Use a lighter band or stand with your feet closer together.
Make it harder
Use a stronger band, or widen your stance to stretch the band more.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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