How to do Bicep Curls with Resistance Bands


    The resistance band bicep curl is a great way to strengthen your biceps without using a barbell or dumbbells. For that reason this is a great exercise for beginners or anyone with an injury or weak wrists. 

    Strong biceps not only look great but will help you in everyday life as well, making the bicep curl a must for upper body days. 

    How to

    1. Stand on the resistance band with your feet shoulder width apart, hold the opposite side with your hands the same width. 
    2. Your palms should be facing forwards and your shoulder blades should be retracted. 
    3. Keeping your elbows tucked into your sides and your core tight squeeze your biceps to raise your palms to shoulder height. 
    4. Pause at the top before going back down to the starting position. Keep control when returning to the starting position. 
    5. Repeat for your desired reps. 

    Muscles Worked

    While bicep curls are an isolation movement and predominantly work the bicep muscle group, they also strengthen brachioradialis and the pronator teres. 

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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