Resistance Band Lying Bicep Curl (Arms Up)

The Resistance Band Lying Bicep Curl (Arms Up) is a floor curl from a high door anchor that isolates the Biceps. Your arms point up toward the anchor and you curl the handles down to your face, so the bands are already stretched at the start of each rep.

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

Man lying on a mat with toes against the door, arms reaching up to handles on a high anchor, then curling the handles down toward his face. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the top 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 knees bent, feet flat and toes touching the door. Start with your arms straight, pointed toward the door anchor, palms facing up.

Movement

Bend your arms and pull the handles down until your hands are just in front of your face. Straighten your arms under control back toward the anchor.

Points To Remember

Keep your upper arms pointed toward the door anchor throughout the movement.
Fully bend and fully straighten your arms on every rep.

Questions About The Lying Bicep Curl (Arms Up)

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

The Resistance Band Lying Bicep Curl (Arms Up) works the Biceps, with the Brachialis and Forearms assisting. Holding the upper arms still toward the anchor isolates the Biceps.

Where do I anchor the bands for the Lying Bicep Curl (Arms Up)?

For the Resistance Band Lying Bicep Curl (Arms Up), anchor the bands at the top of the door and lie with your toes touching the door so your arms point up at the anchor.