Banded Biceps Curl
The banded biceps curl is a resistance band exercise targeting the biceps. Standing on the band and curling upward mimics the motion of a dumbbell curl while providing accommodating resistance throughout the range of motion.
How to do it
- Stand with both feet on the center of a resistance band, feet shoulder-width apart.
- Hold one end of the band in each hand with a supinated grip, arms hanging at your sides.
- Keeping your elbows tucked close to your torso, curl your hands up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower your hands back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep elbows glued to your ribs
- Stand tall with a neutral spine
- Control the band on the way down
- Squeeze your biceps at the top
- Avoid swinging your torso
Breathing: Exhale as you curl the band up, inhale as you slowly lower it back down.
Common mistakes
- Swinging the body: uses momentum instead of muscle tension
- Moving the elbows: shifts work away from the biceps
- Rushing the descent: reduces time under tension
- Using too much resistance: leads to poor form and compensations
Muscles worked
Primary: biceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your elbow or wrist, stop immediately and choose a gentler movement.
- If you have a history of shoulder or elbow discomfort, check with a professional before starting new resistance training.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the tension in the front of your upper arms, the biceps.
What if the band is too hard to pull?
Stand on the band with a wider stance to shorten the length of the band, or use a lighter resistance band.
How often can I do biceps curls?
2–3 times per week is plenty for beginners to see progress while allowing for recovery.