Seated Bicep Curls with Resistance Band

• CATEGORY

  Arms

  Biceps

  Upper Body

  Banded

  Seated

• EQUIPMENT NEEDED

  Resistance Band

  Bench or Chair

• LEVEL

  All Levels

Overview

The Seated Bicep Curl with Resistance Band is a simple yet effective exercise for building arm strength without the need for dumbbells. Anchoring the band under your feet creates resistance through the full curling motion, targeting the biceps while keeping the movement accessible for all levels.

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Muscles Worked

PRIMARY:

• Biceps brachii

SECONDARY:

• Brachialis

• Brachioradialis

• Forearm flexors

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STEP-BY-STEP INSTRUCTIONS

1. Sit upright on a bench, chair, or the floor with legs extended slightly forward.

2. Anchor the middle of the resistance band under both feet.

3. Hold one end of the band in each hand with palms facing upward.

4. Keep elbows tucked close to your sides and shoulders relaxed.

5. Curl both hands upward by bending at the elbows, squeezing biceps at the top.

6. Slowly lower back to the starting position with control.

7. Repeat for the prescribed reps.

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Variations

• Perform alternating curls (one arm at a time)

• Use a heavier band to increase resistance

• Perform hammer curls by rotating palms to face each other

• Add a pause at the top for extra time under tension

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Benefits

• Strengthens and tones the biceps

• Accessible exercise with minimal equipment

• Can be performed anywhere while seated

• Builds arm endurance and grip strength

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COACHING CUES

• Keep elbows pinned at your sides.

• Control the band - don’t let it yank back.

• Exhale as you curl, inhale as you lower.

• Keep shoulders relaxed, movement comes from the elbows.

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Notes

The Seated Bicep Curl with Resistance Band is a versatile arm-strengthening exercise that’s easy to perform at home, in the gym, or while traveling. It effectively isolates the biceps while engaging forearm muscles for grip and stability.