← Resistance Band Curl
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Resistance Band Curl

Long Head · secondary: Short Head
Biceps beginner home bands
Sets × Reps
3 × 12-15
Rest
40s
Est. Calories
~4/min
Muscle Group
Biceps
Starting Position

Grip the bar/handle at shoulder width, shoulders down and back, core braced.

Step-by-Step Instructions

1. Stand on the band with feet shoulder-width, handles at your sides.

2. Curl your hands toward your shoulders.

3. Lower under control without letting the band snap back.

Breathing

Exhale as you pull, inhale as you return to the start under control.

Common Mistakes

Using momentum to yank the weight, shrugging instead of pulling with the back.

Safety Tips

Keep the spine neutral throughout; do not let the lower back round to complete the rep.

Variations

Beginner: Use a lighter band.

Intermediate: As described.

Advanced: Use a heavier band or slow the eccentric.

Equipment Not Available? Try Instead
Barbell Curl
Long Head
→
Dumbbell Curl
Short Head
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.