Strength

Band Curl

Band Curl, an effective strength exercise, targets your biceps to enhance size and stamina. Ideal for a total-body strengthening regimen, this simple exercise involves curling a resistance band.
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Band Curl instructions
Step-by-step instructions
1
Stand tall with feet hips-width apart and a resistance band under your feet.
2
Hold both ends of the band with your palms facing forward, keeping your elbows close to your body.
3
Bend your elbows and curl your hands towards your shoulders.
4
Keep your upper body still; avoid leaning back or using your shoulders to lift the band.
5
Slowly lower your hands back to the starting position and repeat for the desired number of reps.
Stand tall with feet hips-width apart and a resistance band under your feet.
Hold both ends of the band with your palms facing forward, keeping your elbows close to your body.
Bend your elbows and curl your hands towards your shoulders.
Keep your upper body still; avoid leaning back or using your shoulders to lift the band.
Slowly lower your hands back to the starting position and repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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