Band Biceps Curl
Standing (on the band) · Bending the elbows with the muscles at the front of the arm
A strength exercise with a resistance band: bending the elbows with the muscles at the front of the arm.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (on the band) · Bending the elbows with the muscles at the front of the arm
Starting position
Stand on the middle of the band with both feet, hip-width apart. Hold one end in each hand, palms facing forwards, with your elbows at your sides. Adjust your grip so the band is lightly taut.
Movement phases
1. Set up
Keep your shoulders away from your ears and your elbows at your sides, arms long.
2. Bend
Breathing out, keep your elbows where they are, bend them and bring your hands towards your shoulders.
3. Hold
Hold for 1 to 2 seconds within the range where the elbows stay back.
4. Return
Breathing in, slowly straighten your elbows without letting the band pull them down.
What to check yourself
As you bend, are the elbows drifting forwards? Is the trunk leaning back for momentum? Are the wrists bending? Is the return getting fast?
Coaching points for trainers
The elbow-bending muscles (such as biceps) are not among the 3D colour groups, so the 3D lights up the trunk and back that hold the posture. If the elbows drift forwards, reduce the range to what you can do with the elbows against your sides.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band. Stand firmly on the band around the arches so it cannot slip from under your feet.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions