Resistance Band Anchored Bicep Curl

The Resistance Band Anchored Bicep Curl is a standing curl from a low door anchor behind you, and it works the Biceps. Pulling from an anchor rather than standing on the band changes the angle of resistance and adds variety to an Arm routine.

Muscles Worked: Biceps (Biceps Brachii) · also Brachialis, Forearms (Brachioradialis)
Equipment: Door anchor, Resistance band(s), 2 handles

Man with his back to a low door anchor, leaning slightly forward with handles at his sides, then curling the handles to chest height. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the bottom of the door.
Bands:: Clip a handle to each end of the band(s).
Body Position:: Hold a handle in each hand and stand with your back to the door, 3 to 4 feet away. Keep your back straight, head straight and chest up, and bend slightly forward at the waist. Start with your arms in line with and tight to your body, palms facing forward.

Movement

Curl the handles forward and up, bending your arms until your hands are at chest height. Lower under control until your arms are straight.

Points To Remember

Keep your elbows fixed at your sides; do not let them move forward or back as you curl.

Questions About The Anchored Bicep Curl

What muscles does the Resistance Band Anchored Bicep Curl work?

The Resistance Band Anchored Bicep Curl works the Biceps, with the Brachialis and Forearms assisting.

How is the Anchored Bicep Curl different from standing on the band?

In the Resistance Band Anchored Bicep Curl the bands pull from a low point behind you instead of from under your feet, so the resistance comes from a different angle and the Biceps are loaded more at the start of the rep.