Band Incline Biceps Curl
How to do it
Starting position
- Set the bench to about 45 degrees and loop the band around a bench leg or a low point behind it.
- Sit back against the bench and hold the handles.
- Let your arms hang down and feel the stretch in your biceps.
Movement
- Keep your elbows fixed in place and curl your hands up toward your shoulders.
- Squeeze your bicep briefly at the top.
- Lower slowly against the resistance and fully extend your arms.
Breathing
Exhale as you pull, inhale as you lower.
Cautions
- If your elbows drift forward, you lose the stretch. Keep your elbows back.
- If your shoulders lift off the bench, you are using momentum.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Resistance band Incline bench |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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Representative exercise: Band Incline Biceps Curl
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Related exercises
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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.