Resistance Band Curls
Standing band curl — variable-resistance bicep work for at-home or travel training.
Level: Beginner
Primary: Biceps
Movement: Isolation
Tags: Pull
Type: Light Activity
Equipment: Resistance Band
Sports: Baseball Wrestling
Target muscles
The biceps brachii drives elbow flexion. The brachialis contributes. The brachioradialis assists. The variable band tension keeps the load high through the top of the rep.
How to perform
Setup
Stand with both feet on the center of the band. Hold a handle in each hand with palms facing forward.
Execution
Curl both handles up toward the shoulders by contracting the biceps. Keep the elbows pinned. Lower slowly to the start.
Common mistakes
- Letting the elbows drift forward.
- Swinging the body.
- Cutting the bottom range.
- Going too heavy on band.
- Letting the band snap back.
Progressions and regressions
Regress to lighter band. To progress, increase band tension, work pause curls.
Programming notes
At-home bicep work. 3 sets of 12-15 reps, twice a week.
