Resistance Band Bicep Curl

Alternatives

• Resistance Band Hammer Curls
• Kettlebell Bicep Curl
• Single-Arm Bicep Curl

Summary

The resistance band bicep curl is a simple yet effective way to build arm strength and size using minimal equipment. It mimics the traditional dumbbell curl and is great for home or travel workouts.

Benefits of the Resistance Band Bicep Curl

• Builds bicep size and strength
• Joint-friendly with smooth resistance
• Portable and convenient
• Easy to adjust resistance by shortening the band
• Encourages control throughout the movement

Resistance Band Bicep Curl Muscles Worked

• Primary: Biceps Brachii
• Secondary: Brachialis, Forearms

Instructions

1. Stand on the center of the resistance band with feet shoulder-width apart
2. Hold the ends of the band with palms facing up
3. Keep elbows tucked close to your sides
4. Curl your hands up toward your shoulders, squeezing your biceps
5. Pause briefly at the top
6. Slowly lower to the starting position
7. Repeat for the desired number of reps

Common Mistakes

1. Swinging the body or using momentum
2. Letting elbows drift forward
3. Not controlling the band on the way down
4. Overextending at the top
5. Shrugging the shoulders during the curl