Band curl
Also called: resistance band curl, band biceps curl
Stand on a band and curl it up.
Squeeze: biceps working.
Main: biceps Also: forearms
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: this needs resistance bands.
Bodyweight: this needs resistance bands.
- Main muscles
- biceps
- Equipment
- resistance bands
- Level
- First day in a gym
- Pattern
- Pull
Key cues
- Stand on the middle of the band.
- Elbows stay at your sides.
- Squeeze for 1 second at the top, then lower over 2–3 seconds.
How to do it
- Stand on a band and hold the ends, palms forward.
- Curl your hands to your shoulders.
- Lower slowly.
Common mistakes
| Common mistake | Fix |
|---|---|
| Elbows drift forward | Keep them pinned to your sides. |
Stop if
Stop if you feel sharp or pinching pain in your elbows or wrists, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: elbow pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Band curl |
| Dumbbells only | Needs resistance bands |
| Home with bands | Band curl |
| Bodyweight | Needs resistance bands |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.