Standing Bicep Curl with Resistance Band
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Back
Upper Body
Posterior Chain
Banded
Rowing
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Resistance Band
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All Levels
Overview
The Standing Bicep Curl with Resistance Band is a simple, effective arm exercise that isolates the biceps while also engaging the forearms for grip strength. Anchoring the band under your feet allows for scalable resistance, making this an excellent option for strength or endurance work anywhere.
Muscles Worked
PRIMARY:
Biceps brachii
SECONDARY:
Brachialis
Brachioradialis
Forearm flexors
STEP-BY-STEP INSTRUCTIONS
Stand with feet a little wider than hip-width apart, anchoring the resistance band securely under both feet.
Hold one end of the band in each hand, palms facing forward.
Keep elbows tucked close to your sides and shoulders relaxed.
Curl both hands upward by bending at the elbows, squeezing biceps at the top.
Slowly lower back down with control to the starting position.
Repeat for the prescribed reps.
Variations
Perform alternating curls (one arm at a time)
Rotate palms inward to perform hammer curls
Use a heavier resistance band for progression
Add a pause or hold at the top for time under tension
Benefits
Strengthens and tones the biceps
Engages forearms for grip and stability
Portable, effective movement with minimal equipment
Can be scaled for beginners or advanced lifters
COACHING CUES
Keep elbows pinned at your sides.
Control the band and do not swing.
Exhale as you curl, inhale as you lower.
Keep shoulders relaxed, arms do the work.
Notes
The Standing Bicep Curl with Resistance Band is a versatile exercise that isolates the biceps while also improving grip and forearm strength. It’s an excellent option for building arm definition at home, in the gym, or while traveling.