Kysero
Try for free

Biceps · Beginner

Alternating Resistance-Band Biceps Curl

Alternating single-arm curl using a band anchored beneath both feet to train the biceps through controlled resistance.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

BicepsForearms

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on the middle of a resistance band with both feet and hold one end in each hand, palms facing forward.
  2. 02Stand tall with the elbows close to the sides and enough band tension to resist the movement from the bottom.
  3. 03Curl one hand toward the shoulder without moving the upper arm or leaning back.
  4. 04Lower that hand fully under control, then repeat with the other arm.
  5. 05Continue alternating until the prescribed repetitions have been completed on both sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Alternating Biceps CurlRelated variationBand Single-Arm High Biceps CurlRelated variationBarbell Biceps Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder