Exercises › Band biceps curl

Band biceps curl

Stand on the middle of a band and curl the handles up with elbows pinned to your sides. Lower slowly against the tension.

StrengthResistance bandsDifficulty 1 of 3

Two-panel demonstration of the band biceps curl, showing the start and finish positions — Start and finish positions

How to do it

Stand on the middle of a band and curl the handles up with elbows pinned to your sides. Lower slowly against the tension.

Muscles worked

Front

Back

bicepsprimary

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Dumbbell curldumbbells · difficulty 1/3
Overhead triceps extensiondumbbells · difficulty 1/3
Bench dipbench · difficulty 2/3
Hammer curldumbbells · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2