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Band Curl

Accommodating resistance — hardest at the top.

BeginnerResistance band3 × 15–20
Band Curl demonstration thumbnail — The ONLY WAY You Should Be Doing Banded Bicep Curls
BicepsResistance band

Band Curl

Demo · Mind Pump TV

Verified Band Curl demonstration by Mind Pump TV. Click to play.

How to do the Band Curl

  1. 1Stand on band
  2. 2Squeeze hard at peak
  3. 3Control down

Benefits of the Band Curl

  • Builds strength and size in the biceps through a full, controlled range of motion
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services