Banded biceps curl: how to do it, muscles worked and variations
Elbow flexion with elastic resistance, practical at home or for warm-ups.
- Main muscles
- Biceps brachii
- Secondary muscles
- Brachialis, Forearm flexors, Brachioradialis
- Equipment
- Resistance band
- Variations
- 2
All 2 variations
Standing banded biceps curl
Biceps curl with a band whose effort grows as you near full elbow flexion.
Form. Stand on the band, fix your elbows near your torso and raise your hands without pushing your shoulders forward.
Common mistake. Swinging the trunk, flaring the elbows, using too heavy a band, or letting the tension disappear at the bottom.
Bent-over banded biceps curl
Single-arm curl with the band anchored low and the trunk leaning forward, which keeps the elbow fixed and isolates the biceps.
Form. With the band anchored at floor level, lean the trunk from the hips with your arm hanging; flex the elbow bringing your hand toward your shoulder without moving the elbow and lower slowly.
Common mistake. Moving the elbow backward, straightening the trunk as you lift, losing tension at the bottom, or rounding your back.
Other exercises for the same muscles
