Resistance Band Curl
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The Resistance Band Curl is a strength exercise that targets the biceps brachii by mimicking a traditional dumbbell curl with variable tension from a resistance band anchored at ankle or foot level. Its primary purpose is to build biceps size and strength while improving elbow flexion control and grip endurance. Ideal for home workouts or beginners seeking portable equipment, it benefits anyone aiming to enhance arm aesthetics and upper-body pulling power without heavy weights.
How to Perform Resistance Band Curl
- 1Stand on the middle of a resistance band with feet shoulder-width apart, holding the handles with palms facing forward and arms fully extended down by your sides.
- 2Engage your core and keep your shoulders back, chest up, and elbows close to your torso.
- 3Inhale as you prepare, then exhale while bending your elbows to curl the handles toward your shoulders, squeezing your biceps at the top.
- 4Pause briefly at the top for 1 second, keeping tension in the band.
- 5Inhale as you slowly lower the handles back to the starting position, fully extending your arms without locking elbows.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep elbows pinned to your sides—avoid swinging or using momentum. Use a smooth tempo to maximize biceps engagement. Common mistakes: Arching the back or letting elbows flare out, which reduces effectiveness and risks strain.