Banded Biceps Curl

The banded biceps curl builds the arms with tension that peaks at the top of the curl, right where a dumbbell gets easy. Stand on the band and curl.

How to Perform

1. Stand on the middle of the band with a handle in each hand, arms at your sides, palms forward.
2. Pin your elbows to your sides and keep them still.
3. Curl the handles up toward your shoulders, squeezing the biceps at the top.
4. Lower slowly under control, resisting the band the whole way.
5. Keep your wrists straight and your upper arms locked in place.

Tips

• Only your forearms move; no swinging the elbows forward.
• Squeeze hard at the top where the band fights hardest.
• Stand on more of the band or use a thicker one for more resistance.