How to do it
- Stand on the middle of a band with feet hip width, holding an end in each hand, palms forward.
- Pin the elbows to your sides and curl up until the hands reach your shoulders.
- Lower slowly all the way to a straight arm, resisting the band the whole way.
Cues that matter
- The band is hardest at the top, which is exactly where a dumbbell is easiest — hold the squeeze.
- Elbows stay glued to your ribs; nothing above them moves.
Common mistakes
- Letting the elbows drift forward so the front delts take over.
- Snapping back to the bottom instead of controlling the return.
Muscles worked
Primary
- Biceps
- Short head
- Long head
Also works
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the resistance band is taken, or a gym that does not have one.