Fitorex

Banded Biceps Curl

A curl with a band for home; increasing tension at the peak of the biceps contraction.

  • Isolation
  • Cable
  • Beginner

How to do it

  • Stand on the band, elbows fixed
  • Curl up supinating to your shoulders
  • Lower resisting the band

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Swinging your trunk
  • Letting your elbows drift forward

Muscles worked

Primary

  • Biceps

Secondary

  • Forearm

Alternatives

PreviousSingle-Arm Hammer Curl
Form animation: Banded Biceps Curl
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Cable
Level
Beginner
Pattern
Elbow flexion
Stimulus / fatigue
High
Get Fitorex