ex_4XFVZ5

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Upper Arms · Band

Band Close-Grip Biceps Curl

beginnerstrengthMale & female model

Band Close-Grip Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, 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

Secondary muscles

Forearms · Brachioradialis, Flexor Carpi Radialis

How to do Band Close-Grip Biceps Curl

Stand tall with your back straight, feet shoulder-width apart, and a Resistance band under your feet.
Hold the ends of the bands in your hands while keeping your arms straight and palms facing forward.
Raise the band by folding your arms to a 90° angle while taking your hands close to each other.
Slowly lower the handles back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely placed under your feet to avoid slipping.
Exhale as you curl the band towards your shoulders and inhale as you lower it back down.
Keep your elbows close to your body and avoid swinging them forward or backward.

Band Close-Grip Biceps Curl alternatives

Barbell Biceps Curl Close Grip

Biceps · intermediate

Ez Bar Biceps Curl Close Grip

Biceps · intermediate

Cable Close Grip Curl

Biceps · beginner

Ez Barbell Close Grip Curl

Biceps · intermediate

More biceps exercises

Ez Bar Biceps Curl Normal Grip

Biceps · intermediate

Barbell Biceps Curl Wide Grip

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Barbell Standing Close Grip Curl

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Dumbbell Reverse Grip Biceps Curl

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Dumbbell Close-Grip Simultaneous Curl

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Ez Bar Biceps Curl Wide Grip

Biceps · intermediate

Barbell Biceps Curl Normal Grip

Biceps · intermediate

Biceps Curl Cable Wide Grip

Biceps · beginner

Band Close-Grip Biceps Curl FAQ

What muscles does Band Close-Grip Biceps Curl work?

Band Close-Grip Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Band Close-Grip Biceps Curl?

You need a band.

How many sets and reps of Band Close-Grip Biceps Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Close-Grip Biceps Curl good for beginners?

Yes. Band Close-Grip Biceps Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Close-Grip Biceps Curl 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 Band Close-Grip Biceps Curl?

Other exercises for the biceps include Barbell Biceps Curl Close Grip, Ez Bar Biceps Curl Close Grip, Cable Close Grip Curl and Ez Barbell Close Grip Curl.

For developers

Use Band Close-Grip Biceps Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_4XFVZ5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_4XFVZ5",
  "name": "Band Close-Grip Biceps Curl",
  "model": "male",
  "counterpartId": "ex_JGFBC4",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_4XFVZ5/mp4-720.mp4?…",
    "poster": "https://…/ex_4XFVZ5/poster.jpg?…"
  }
}