Resistance Band Biceps Curl

The Resistance Band Biceps Curl is a standing Arm exercise that works the Biceps. You stand on the band, hold a handle in each hand and curl the handles up to chest height while your elbows stay fixed at your sides. It needs no door anchor, so you can do it anywhere.

Muscles Worked: Biceps (Biceps Brachii) · also Brachialis, Forearms (Brachioradialis)
Also Called: Resistance Band Bicep Curl · Biceps Curl With Resistance Bands
Equipment: Resistance band(s), 2 handles

Man standing on a resistance band with a handle in each hand, arms straight at his sides, then curling the handles to chest height. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Clip a handle to each end of the band(s).
Body Position:: Stand on the band(s) with your feet hip-width apart and take a handle in each hand. Stand tall with your back straight, head straight, chest up and stomach tight. Start with your arms straight down, palms facing forward and elbows tight to your sides.

Movement

Bend your arms and curl the handles up until your hands are at chest height. Lower the handles under control until your arms are straight again.

Points To Remember

Keep your elbows fixed at your sides; do not let them swing forward or back.

Resistance Band Biceps Curl Variations

Resistance Band Anchored Biceps Curl · Biceps (Biceps Brachii)
Resistance Band High Biceps Curl (Arms Up) · Biceps (Biceps Brachii)
Resistance Band Side Biceps Curl · Biceps (Biceps Brachii)
Resistance Band Lying Biceps Curl (Arms Down) · Biceps (Biceps Brachii)
Resistance Band Lying Biceps Curl (Arms Up) · Biceps (Biceps Brachii)

Also in the Resistance Band Bar library: Resistance Band Bar Biceps Curl ›

Questions About The Biceps Curl

What muscles does the Resistance Band Biceps Curl work?

The Resistance Band Biceps Curl mainly works the Biceps, with the Brachialis and the Forearm muscles assisting. Keeping the elbows still keeps the work on the Biceps.

How do I make the Resistance Band Biceps Curl harder or easier?

Stack more bands on the handles, or widen your stance on the band, to add resistance to the Resistance Band Biceps Curl. Use fewer or lighter bands to make it easier.