Resistance Band Lying Bicep Curl (Arms Down)

The Resistance Band Lying Bicep Curl (Arms Down) is a floor curl that isolates the Biceps. Lying on your back with the bands anchored at the bottom of the door keeps the rest of your body still, and it places no load on the spine.

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

Man lying on a mat, knees bent, holding handles with bands from a low door anchor, arms straight by his sides, then curling the handles over his chest. — 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 lie on your back with your feet 1 to 2 feet from the door, knees up and feet flat on the floor. Start with your arms straight and tight to your body, palms facing up.

Movement

Bend your arms and curl the handles until your hands are directly over your chest. Lower under control until your arms are straight.

Points To Remember

Keep your upper arms on the floor for the entire movement.

Questions About The Lying Bicep Curl (Arms Down)

What muscles does the Resistance Band Lying Bicep Curl (Arms Down) work?

The Resistance Band Lying Bicep Curl (Arms Down) works the Biceps, with the Brachialis and Forearms assisting. Lying on the floor stabilizes the body so the Biceps do the work.

Is the Lying Bicep Curl easier on the back?

Yes. The Resistance Band Lying Bicep Curl (Arms Down) is done on your back with the floor supporting you, so it does not compress the spine the way a standing curl can.