Male model ex_3RZL7B

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Upper Arms · Band

Low Resistance Band Lying Bicep Curl

beginnerstrength

Low Resistance Band Lying Bicep Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms and shoulders 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
Shoulders · Deltoids

How to do Low Resistance Band Lying Bicep Curl

Attach the middle of the resistance band to a low anchor point in front of you. Lie on a bench with your feet flat on the floor, holding a handle in each hand with your palms facing up and your arms extended straight by your sides.
Curl the handles towards your shoulders by bending your elbows, keeping your upper arms stationary.
Slowly return to the starting position with control, fully extending your arms.
Repeat for the desired number of repetitions.

Form tips

Keep your back flat on the bench and avoid arching your spine.
Focus on engaging your biceps throughout the movement.
Exhale as you curl the handles up and inhale as you lower them back down.

Low Resistance Band Lying Bicep Curl alternatives

Dumbbell Lying Supine Curl

Biceps · beginner

Landmine Bicep Curl

Biceps · intermediate

Dumbbell Incline Alternate Bicep Curl

Biceps · intermediate

Dumbbell Drag Over Shoulder Bicep Curl

Biceps · intermediate

More biceps exercises

Low Resistance Band Lying Bicep Curl Half Repetition

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Barbell Curl

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Kettlebell Curl

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Ez Barbell Curl

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Cable Preacher Curl

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Dumbbell Preacher Curl

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Barbell Biceps Curl

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Drag Curl Resistance Band

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Low Resistance Band Lying Bicep Curl FAQ

What muscles does Low Resistance Band Lying Bicep Curl work?

Low Resistance Band Lying Bicep Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms and shoulders work as secondary muscles.

What equipment do you need for Low Resistance Band Lying Bicep Curl?

You need a band.

How many sets and reps of Low Resistance Band Lying Bicep 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 Low Resistance Band Lying Bicep Curl good for beginners?

Yes. Low Resistance Band Lying Bicep Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Low Resistance Band Lying Bicep 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 Low Resistance Band Lying Bicep Curl?

Other exercises for the biceps include Dumbbell Lying Supine Curl, Landmine Bicep Curl, Dumbbell Incline Alternate Bicep Curl and Dumbbell Drag Over Shoulder Bicep Curl.

For developers

Use Low Resistance Band Lying Bicep 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_3RZL7B" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3RZL7B",
  "name": "Low Resistance Band Lying Bicep Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_3RZL7B/mp4-720.mp4?…",
    "poster": "https://…/ex_3RZL7B/poster.jpg?…"
  }
}