Exercises

Resistance-band biceps curl

Bend the elbows against a band to train the biceps with increasing tension as the band stretches.

Standing biceps curl with band securely under both feet, palms up and elbows close to the torso.

Resistance band · Foot anchor · Handles

Source: ACE · Resistance Band Biceps Curl

Step by step

  1. Check a light band and anchor its middle under the feet as allowed by its manufacturer.
  2. Stand hip-width, hold the handles or ends with palms facing forward and keep wrists straight.
  3. Keep the upper arms near your sides and bend the elbows to raise the hands without leaning.
  4. Lower slowly and release the tension before removing the band from beneath your feet.

Common mistakes

  • Letting the band slip or using worn material.
  • Swinging the torso or moving the elbows far forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.