Band Biceps Curl
How to do it
Starting position
- Stand on the center of the band with both feet shoulder-width apart.
- Grip both ends of the band with your palms facing forward.
- Keep your elbows pinned tight to your sides.
- Keep your chest up and look straight ahead.
Movement
- Keep your elbows pinned and curl your hands toward your shoulders.
- Pause briefly at the top to fully contract your biceps.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you raise your arms, and inhale as you lower them.
Cautions
- Swinging your elbows forward and back strains your shoulders, so keep them pinned.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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Representative exercise: Band Biceps Curl
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.