Bicep Curls - Resistance Band

Upper Body Resistance Band Exercises Video Series

Using resistance bands for bicep curls is a great way to target this specific muscle. The bands allow you to switch up the resistance as needed to strengthen and tone the arms.

The biceps brachhi is located in the upper front part of the arm.

These are often called the "big guns" and are what many like to flex and show off.

Strengthening this muscle can help with lifting and carrying objects during your daily routine.

Whether it be groceries, children or lifting at work, keeping your arms strong and healthier can help minimize stress and injuries to the arm muscles.

This particular exercise can be done with resistance bands (as shown on this page), free weights or dumbbell weights.

The advantages of a band is that they are easy and light to carry, so can travel with you when needed.

Exercise #1 - Bicep Curls

Below are the step by step instructions for this workout.
  1. Place the resistance band under the arches of both feet and stand with legs hip width apart.
  2. Wrap the resistance band around both hands. For more tension, wrap more times around your hands and for less resistance, use fewer wraps.
  3. Place your arms next to your side with palms facing out.
  4. In a slow and controlled motion, lift your armsto your shoulders, bending at the elbow. Exhale
    while you do this move
  5. Slowly and deliberately return arms to staring position while inhaling.
  6. Repeat for 6 to 16 repetitions.
Tips: For this exercise make sure you let your bicep muscle do the work and not the momentum. Keep your arms and elbows as close to your body as you can and minimize movement of the upper body.

Do one to five sets of this workout depending on number of reps and fitness level.

Watch the video below to ensure you are doing the this move correctly. This video show this exercise using half motion (up and down) and a full range of motion for a complete 21 rep workout.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band bicep curls on youtube.

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