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Upper Arms · Band
Biceps Curl Resistance Band
Biceps Curl Resistance Band 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
How to do Biceps Curl Resistance Band
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet. Hold the handles of the band with your palms facing forward and arms fully extended down by your sides.
- Keeping your elbows close to your torso, slowly curl the handles of the band towards your shoulders by bending your elbows.
- Squeeze your biceps at the top of the curl, holding for a brief moment to maximize contraction.
- Slowly lower the handles of the band back to the starting position, fully extending your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your back straight and core engaged throughout the exercise to maintain proper posture and avoid strain.
- Do not use your shoulders or swing your body to lift the band; focus on isolating the biceps.
- Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
Biceps Curl Resistance Band alternatives
More biceps exercises
Biceps Curl Resistance Band FAQ
What muscles does Biceps Curl Resistance Band work?
Biceps Curl Resistance Band mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Biceps Curl Resistance Band?
You need a band.
How many sets and reps of Biceps Curl Resistance Band 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 Biceps Curl Resistance Band good for beginners?
Yes. Biceps Curl Resistance Band is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does 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 Biceps Curl Resistance Band?
Other exercises for the biceps include Biceps Curl Cable, Cable Biceps Curl (Ez-Bar), Barbell Biceps Curl and Barbell Reverse Biceps Curl.
For developers
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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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