Band Curl: How-to, Tips & More
The Band Curl is a beginner isolation exercise for your biceps. You do it with resistance band. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Band Curl
- Stand on the middle of the band and hold a handle in each hand, palms forward.
- Curl the handles to your shoulders, keeping your elbows at your sides.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Band Curl tips
- Step wider or shorten the band to make it harder.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Drag Curl
Barbell
Barbell Reverse Curl
Barbell
Frequently asked questions
What muscles does the Band Curl work?
The Band Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Curl good for beginners?
Yes. The Band Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Curl?
You need resistance band.
Add Band Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon