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Upper Arms · Band
Alternate Biceps Curl Resistance Band
Alternate Biceps Curl Resistance Band is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms, shoulders and core assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
- Brachialis · Brachialis
Secondary muscles
- Forearms · Brachioradialis
- Forearms · Forearm Flexors
- Shoulders · Anterior Deltoid
- Core · Rectus Abdominis
How to do Alternate Biceps Curl Resistance Band
- Stand on the center of the resistance band with your feet shoulder width apart and hold one handle in each hand, palms facing each other (neutral grip).
- Supinate your grip as you curl your right arm toward your shoulder, while the opposite arm remains extended.
- Lower the resistance band handle slowly to the starting position and immediately curl up your left arm, repeating the same motion.
- Continue alternating arms while maintaining an upright posture and steady tempo.
Form tips
- Keep your elbows tucked close to your torso throughout the exercise.
- Avoid swinging your body or using momentum to lift the band.
- Squeeze your biceps at the top of each curl before lowering and lower the band slowly to maximize muscle engagement.
- Exhale as you curl the band upward and inhale as you lower it.
Alternate Biceps Curl Resistance Band alternatives
More biceps exercises
Alternate Biceps Curl Resistance Band FAQ
What muscles does Alternate Biceps Curl Resistance Band work?
Alternate Biceps Curl Resistance Band mainly works the biceps in the upper arms (Biceps Brachii and Brachialis). The forearms, shoulders and core work as secondary muscles.
What equipment do you need for Alternate Biceps Curl Resistance Band?
You need a band.
How many sets and reps of Alternate Biceps Curl Resistance Band should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Biceps Curl Resistance Band good for beginners?
Yes. Alternate Biceps Curl Resistance Band is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Alternate Biceps Curl Resistance Band burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Alternate Biceps Curl Resistance Band?
Other exercises for the biceps include Barbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl, Alternate Biceps Curl Standing Dumbbells and Barbell Biceps Curl.
For developers
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