Female model ex_YJ26BH

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Upper Arms · Band

Band Incline Biceps Curl

beginnerstrength

Band Incline Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band and a bench. 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, Extensor Carpi Radialis Longus

How to do Band Incline Biceps Curl

Adjust an incline bench to a 45-degree angle. Sit back on the bench with your feet on the floor. Place the resistance band under the bench and hold one handle of the band in each hand with your arms hanging straight down and palms facing forward.
Curl the handles upward towards your shoulders, keeping your elbows stationary and close to your body until your hands are near shoulder level.
Slowly lower the handles back to the starting position with control, fully extending your arms.
Repeat the movement for the desired number of repetitions.

Form tips

Ensure the resistance band is securely anchored under the bench to avoid slipping.
Keep your elbows close to your body to isolate the biceps.
Focus on squeezing your biceps at the top of the movement.

Band Incline Biceps Curl alternatives

Dumbbell Incline Biceps Simultaneous Curl

Biceps · intermediate

Barbell Biceps Curl

Biceps · intermediate

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

More biceps exercises

Biceps Curl Resistance Band

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Incline Dumbbell Curl

Biceps · intermediate

Barbell Drag Biceps Curl

Biceps · intermediate

Dumbbell Prone Incline Curl

Biceps · intermediate

Dumbbell Incline Simultaneous Curl

Biceps · intermediate

Band Incline Hammer Curl

Biceps · beginner

Dumbbell Simultaneous Biceps Curl

Biceps · intermediate

Doorway Biceps Curl

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Band Incline Biceps Curl FAQ

What muscles does Band Incline Biceps Curl work?

Band Incline 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 Incline Biceps Curl?

You need a band and a bench.

How many sets and reps of Band Incline 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 Incline Biceps Curl good for beginners?

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

How many calories does Band Incline 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 Incline Biceps Curl?

Other exercises for the biceps include Dumbbell Incline Biceps Simultaneous Curl, Barbell Biceps Curl, Cable Biceps Curl (Ez-Bar) and Biceps Curl Cable.

For developers

Use Band Incline 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_YJ26BH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YJ26BH",
  "name": "Band Incline Biceps Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_YJ26BH/mp4-720.mp4?…",
    "poster": "https://…/ex_YJ26BH/poster.jpg?…"
  }
}